Balance training
Cochrane high-certainty evidence: balance and functional exercises reduce falls 24% in community-dwelling older adults.
Why
Falls are a leading cause of disability and mortality past age 65. The 2019 Sherrington Cochrane review (108 RCTs, n=23,407) rated balance and functional exercises as having high-certainty evidence of reducing fall rate by 24%. Multi-component programs adding resistance training reduced falls by 34%. Effects are seen in months, not years.
The program
Single-leg stands, tandem walking, heel-to-toe stepping, semi-tandem stance, sit-to-stand from a low chair. Tai chi counts. 2-3 sessions per week, 30 minutes each. Progress by reducing support (start with hand on counter, advance to no support).
Ideal for
Anyone over 50 looking to preserve mobility into older age; anyone with prior falls or fear of falling.
Markers this may influence
Evidence
Sherrington 2019 Cochrane review (108 RCTs, n=23,407 community-dwelling older adults): exercise reduced rate of falls by 23% (RR 0.77, 95% CI 0.71–0.83; high-certainty evidence) and the number of fallers by 15%. Balance and functional exercises drive most of the effect; multi-component programmes adding resistance training reduce falls further.