As we get older, this becomes one of the most significant health challenges.

Have you ever slipped on a slick sidewalk or stumbled over your pet's toy while making your way to the bathroom in the dark?

I can attest that you are not alone in this experience. I've had my fair share of falls, and unfortunately, balance issues tend to worsen as we get older.

Furthermore, falls can lead to life-altering injuries for older individuals, such as hip fractures and head trauma. According to the Centers for Disease Control and Prevention, falls are a major cause of death among the elderly.

Recently, I encountered two studies published in the June 4, 2019 edition of the Journal of the American Medical Association that not only highlight this growing concern but also offer some advice on how to address it...

The initial study presents some alarming findings.

Researchers discovered that fatal falls have nearly tripled among older Americans in recent years, reaching over 25,000 deaths annually. This increase is directly related to the growing number of seniors.

This new analysis compiled 16 years of vital statistics from the U.S. regarding adults aged 75 and older. Fatal falls surged from 8,600 in 2000 to 25,190 in 2016. That is almost triple the amount!

Elizabeth Burns, one of the study's authors, remarked, "Deaths from falls may be on the rise due to older individuals living longer, living independently for longer periods, and managing chronic conditions for longer durations."

Second Study Provides Encouraging Results!

Researchers randomly assigned 345 older adults who had experienced a fall into two groups. Participants in one group engaged in a home-based regimen comprising strength and balance exercises three times weekly along with a 30-minute walk twice weekly.

Individuals in the comparison group were instructed not to partake in any exercise. After a year of observation, what did the researchers uncover? The exercise group had a remarkable 36 percent fewer falls compared to the non-exercise group.

Curious about what recommendations I should offer to my readers, I decided to consult with a 73-year-old acquaintance of mine, Wendy Elwyn.

Wendy is an ACE-certified personal trainer who specializes in working with unique populations. She conducts weekly group balance classes at senior residences and fitness facilities.

"Everyone enrolled in balance classes becomes more mindful of their balance," she stated. "I can confidently say that by focusing on your balance, you can maintain it."

Indeed, this dynamic former flight attendant has numerous uplifting stories of individuals improving their balance, ranging from a person with Parkinson's disease to a 92-year-old man.

"Enhanced balance aids in coordination, boosts motor skills, promotes independence and well-being, and assists in daily activities," Wendy elaborated.

But what if you do not have access to balance classes at your gym, YMCA, or senior center?

Here are Three Recommended At-Home Exercises from Wendy.

1. Single Leg Stand with Toe

To begin, try the Single Leg Stand with your toe touching the ground. Stand while holding onto a surface like the kitchen counter, and shift your weight from side to side, placing all your weight on one leg at a time. Position one toe slightly behind on the ground while keeping all your weight on the other foot that remains flat. Switch legs and repeat.

Practice lifting your toe off the ground, but be prepared to place it back down quickly if you start to sway. Work on both sides, gradually improving over time.

Experiment with reducing your grip to just your fingertips, then to one hand, and eventually to hands-free.

2. Lateral Steps

Again, facing the countertop, lift one leg to the side. Ensure your toes point forward, not in the direction you are moving. Alternate between each side. As you progress, advance to taking lateral steps along the counter in both directions. Experiment with loosening your grip to just your fingertips, then to one hand, and eventually hands-free.

3. Sit-to-Stand

Sit with your feet hip-width apart, flat on the floor, on a stable chair with your shoulder blades against the chair back. Stand up and sit back down repeatedly, distributing your weight evenly on your feet, and using your leg muscles to gently lower yourself back into the seat (without flopping down). Repeat this ten times in ten minutes.

I have started incorporating these exercises into my routine, and I've noticed they become easier with time.

Wendy recommended one more valuable exercise that may seem counterintuitive.

"It's beneficial to practice getting up from the floor after a fall," she advised. "It's crucial to know how to rise, such as using furniture and developing a method, just in case you end up on the floor unexpectedly. And it always happens unexpectedly!"