Increased risk of falling? Getting to the core of the problem
More than 14 million folks ages 65 or older report falling every year -- and nearly 40% of those trip, slips and blips require medical treatment or restrict activity for at least a day, making them the leading cause of injury in seniors.
Not something to look forward to. But fortunately, you can dramatically reduce your risk. Strengthening your core muscles when you are middle-aged (and keeping them strong as you age) is proven to provide significant protection against falling when you are older.
Muscle density (not size) is the key to stability and agility, according to research published in Science Direct. And you can achieve that by doing core-strengthening exercises like planks, squats, lunges, bridges, clamshells and leg presses (single and double). Many Yoga poses, such as sun salutation, are effective core-builders, and HIIT walking routines can also help, if you make sure to contract your core, straighten your torso, lower your shoulders and keep your head level. Walking with high knees is super-effective. I also suggest you practice what are called "learn to fall" exercises and do what my wife Dr. Nancy says is the key to longevity: use railings on all stairs!
If you combine these balance and core-strengthening activities with a diet that helps eliminate belly fat (loaded with fresh veggies, fruits and fatty fish), you'll have even more protection against falling.
The core of the problem comes when you don't take these steps today to protect yourself tomorrow. To get started, check out the AI coaching program (with me) at 4YOUngevity.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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