Keep Moving: How Regular Walking Can Help Prevent Falls

written by Lynne Feldman | September 13, 2024
Lynne Feldman
Lynne Feldman, MBA, Associate Executive Director

Staying active is important at any age, but it’s especially important as we get older. One of the best and easiest ways to stay active is walking. Walking regularly isn’t just good for your heart and muscles; it can also help prevent falls. Falls are a serious risk, especially for older adults. But with some simple tips, regular walking can keep you steady on your feet.

The Risks of Falling

Falls can happen to anyone, but the risk goes up as we age. As our bodies get older, our muscles can get weaker, our balance may not be as good, and our bones might become more fragile. A fall can lead to broken bones, especially in the hips, wrists, and spine. It can also lead to a loss of confidence, making people more afraid to move around. This fear can lead to less activity, which can weaken the body even more, increasing the risk of falling again.

How Walking Helps

Regular walking provides several specific benefits that help prevent falls:

  1. Strengthens Muscles: Walking helps build and maintain muscle strength, particularly in your legs, which supports better balance and stability.
  2. Improves Balance: Walking regularly can enhance your balance and coordination, reducing the likelihood of trips and falls.
  3. Maintains Flexibility: Walking keeps your joints flexible, making it easier to move and react to uneven surfaces or obstacles.
  4. Promotes a Steady Gait: Consistent walking practice helps develop a more stable and steady gait, which is key to avoiding falls.
  5. Boosts Mental Focus: Being active, especially outdoors, sharpens your mind, helping you stay alert and attentive to potential hazards in your path.
  6. Enhances Confidence: Regular walking can build your confidence in your physical abilities, reducing the fear of falling and encouraging more movement.

Tips for Safe Walking

Walking outdoors can be a joy—fresh air, beautiful scenery, and peace and quiet. But it’s important to stay safe, especially as the weather changes. Here are some tips to help you stay steady on your feet while enjoying your walk:

  1. Wear the Right Shoes: Choose sturdy shoes with good grip. In rural areas, paths can be uneven, rocky, or slippery, especially as the weather turns cold and wet. Good shoes will help you keep your footing.
  2. Stay Visible: Wear bright or reflective clothing so drivers can see you, especially if you’re walking near a road.
  3. Watch the Weather: As the seasons change, the weather can be unpredictable. Dress in layers to stay warm, and be aware of ice or wet leaves on the ground, which can be slippery.
  4. Use Walking Aids if Needed: There’s no shame in using a cane or walking stick, especially if it helps you feel more secure. A walking stick can also help you navigate uneven terrain.
  5. Take Your Time: Don’t rush. Walking at a steady pace is safer than hurrying. Pay attention to where you step, and if you feel tired, take a break. It’s better to walk slowly and stay safe.
  6. Walk with a Friend: Walking with a friend or in a group is not only more fun, but it’s also safer. If something happens, like a trip or stumble, someone is there to help. Plus, chatting while you walk can make the time fly by!
  7. Keep a Phone Handy: Carry a phone with you, just in case. If you do fall or get lost, you’ll be able to call for help. Make sure it’s fully charged before you head out.
  8. Plan Your Route: Choose a path that’s well-maintained and familiar. Avoid steep hills, loose gravel, or areas that are too isolated. It’s better to stick to routes you know are safe.

Million Steps to Prevent Falls

For the past five years, LifePath has participated in the Million Steps to Prevent Falls campaign. This initiative encourages people to take steps to improve their health and prevent falls. If you’d like to participate in the Million Steps campaign, simply track your steps and submit them to LifePath by September 30. We will send our region’s steps tally in hopes we can be a strong competitor with other areas of Massachusetts! Help us contribute to our steps tally and enjoy the health and fall prevention benefits.

Keep Moving, Stay Safe

Walking is a fantastic way to stay active and prevent falls, no matter your age. By taking a few simple precautions, you can enjoy the benefits of walking while reducing your risk of falling. So lace up your shoes, grab a friend, and head out for a walk. Your body—and your balance—will thank you!

Fall Prevention Workshop

LifePath’s “A Matter of Balance: Managing Concerns About Falls” workshop, which runs for 8 two-hour classes, teaches participants to view falls and fear of falling as controllable; sets realistic goals for increasing strength, flexibility, and balance; and explains how to change one’s environment, attitudes, and habits to reduce fall risk factors. The next workshop is coming up soon:

  • A Matter of Balance–Managing Concerns About Falls (In Person at Bernardston Senior Center) Wednesdays, October 2 – November 20, 1-3:00 p.m.

Sign up for LifePath’s “A Matter of Balance” class by calling 413-773-5555 and asking for the Information and Caregiver Resource Center. You can also ask about our other workshops on living with chronic conditions, pain, or diabetes and healthy eating.