Falls are one of the most common and serious health risks for older adults, Especially those living in care homes or senior living communities. But here’s the good news – most falls are preventable. With the right movement, mindset and lifestyle adjustments, we can stay steady, safe and strong for longer.
At danceSing, our mission is to empower older adults to live a vibrant, independent life filled with music, movement and joy. Whether you’re over 50 and living at home, or part of a care setting, fall prevention should be part of your everyday wellbeing routine. This blog will guide you through practical, evidence-informed steps to reduce your risk of falling and help you enjoy a confident, active life well into your 70s, 80s and beyond.
Why Falls Matter: The Hidden Risk to Health and Longevity
Every year, around one in three adults aged 65 and over will experience a fall. For some, this can lead to fractures, hospital admissions or loss of independence. But it’s not just about broken bones – a fall can lead to fear of moving, which limits activity and actually increases the chance of falling again.
As a wellness expert and founder of danceSing, I’ve seen first-hand the transformational power of regular, joyful movement. Our community proves time and again that with the right support, strength and balance can be rebuilt at any age. It’s never too late.
What Causes Falls?
Falls can happen for a number of reasons, including:
- Loss of muscle strength
- Poor balance and coordination
- Changes in vision or hearing
- Medications affecting alertness
- Poorly fitting footwear or slippery surfaces
- Lack of confidence or fear of falling
Understanding your own risk factors is the first step toward building your personal prevention plan.
7 Practical Tips to Prevent Falls
1. Improve Your Balance with Regular Movement
Staying active is key. Movement improves your balance, coordination and core strength – all essential for stability. danceSing’s unique programmes combine low-impact dance, Pilates and music-based movement that are specially designed for older adults. These sessions activate the stabilising muscles, improve posture and build the kind of everyday strength that keeps you upright and mobile.
Try This:
Stand behind a chair and lift one foot off the floor for a few seconds, then swap sides. This simple balance exercise builds strength in the ankles and legs. Try it daily for 30 seconds each side.
2. Build Strength Gradually
After 50, we naturally start to lose muscle mass – but strength can be regained through targeted exercises. Resistance bands, light weights or bodyweight movements like chair squats can be easily integrated into your week. Stronger muscles support joints and reduce the chance of collapsing or stumbling.
Try This:
Practice rising from a seated position without using your hands. Start with five repetitions, gradually increasing over time.
3. Create a Safe Home Environment
Many falls happen indoors. Check your environment for trip hazards – loose rugs, clutter, poor lighting. Install grab rails in bathrooms and staircases where needed.
Top Tip:
Keep essential items within reach, and wear non-slip shoes or slippers with good grip.
4. Don’t Skip Your Eye and Hearing Tests
Our balance system relies on more than just muscles – it also involves what we see and hear. Make sure you keep up with your regular check-ups and always wear glasses or hearing aids if advised.
5. Stay Hydrated and Eat Well
Dehydration and low blood pressure can lead to dizziness and imbalance. Eat plenty of nutrient-rich foods – particularly calcium and vitamin D for bone strength – and keep hydrated throughout the day.
6. Dance and Sing Your Way to Confidence
Our signature danceSing classes are more than just fitness. They combine the science of music with movement to stimulate both body and brain. Research shows that music helps us move more rhythmically, builds neuroplasticity and lifts our mood – a powerful antidote to the fear of falling.
Why it Works:
Participants in our care home and community sessions report feeling more confident walking, standing and even dancing. This confidence reduces the psychological impact of fall risk.
7. Ask for Help if You Feel Unsteady
There’s no shame in using a walking aid or asking for physiotherapy support. Early intervention prevents small issues from becoming big problems. Speak to your GP, carer or wellness team if you’re feeling less stable.
What Makes danceSing Different?
danceSing is more than a wellbeing programme. It’s a community of like-minded adults who want to live longer, healthier, more joyful lives. Our classes are evidence-based, inclusive and packed with music that lifts the spirit. From functional fitness to gentle stretching and guided breathing, our approach supports the whole person – physically, emotionally and socially.
Falls prevention is built into everything we do. It’s not about fear – it’s about freedom. The freedom to move without worry, to enjoy life’s moments, and to stay connected to yourself and others.
Final Thoughts
Preventing falls isn’t about doing one big thing – it’s about doing lots of little things consistently. By moving regularly, building strength, and staying socially engaged through programmes like danceSing, we can all enjoy a longer, healthier healthspan.
Let’s change the narrative around ageing. Let’s stand tall, move well and live fully.
Join our community today – explore our music and movement wellbeing programme, available online and in care homes across the UK and beyond. Together, we’re enriching lives through joy, movement and meaningful connection.