Finding Balance for Life

The Importance of Core Exercises, Balance Training, Breath Work, and Meditation in Preventing Falls among Older Adults

By Carl J Powell

The Centers for Disease Control and Prevention (CDC) recently released a report highlighting a concerning trend: a 7.6 percent rise in fatal falls among adults aged 65 and above from 2020 to 2021. These figures emphasize the importance of addressing this growing public health issue. Although falls may not seem significant to younger individuals, they can have severe, and even deadly, consequences for seniors.

Older adults should incorporate a practice that integrates core exercises, balance training, breath work, and meditation to enhance physical stability, mindfulness, and relaxation, and consequently, reduce the risk of falls and injuries.

Maintaining balance and stability is vital for seniors, and core exercises can significantly help in achieving this. Core muscles, such as the abdominal, back, hip, and pelvic muscles, are crucial for almost all body movements. They stabilize the spine, maintain posture, and control movements. By strengthening these muscles, older adults can enhance their balance and coordination, reducing the likelihood of falls. Planks, seated leg lifts, and bridge poses are a few exercises that can assist in strengthening the core muscles.

Balance training is another important aspect of fall prevention. This type of training involves exercises that challenge your balance, thereby improving your body's stability. Older adults can benefit greatly from balance training as it helps to retrain the body's systems responsible for maintaining balance, such as the vestibular system and proprioception. Standing on one leg, heel-to-toe walks, and tai chi are some exercises that can significantly improve balance and coordination. Regular balance training can help older adults feel more secure on their feet, which can ultimately reduce the risk of falls.

Breath work involves various techniques that help to consciously control and focus on breathing. These practices can enhance mindfulness, reduce stress, and improve physical stability. By focusing on their breath, older adults can become more aware of their bodies and movements, allowing them to better monitor their balance and stability. Deep, controlled breathing can also help to reduce anxiety and stress, which can often exacerbate the risk of falls.

Meditation can also be an effective tool in fall prevention. Meditation fosters mindfulness and relaxation, enabling older adults to move more carefully and purposefully. Moreover, it can help reduce fear and anxiety related to falling. Many older adults develop a fear of falling, which paradoxically increases their risk of falls by causing them to limit their physical activities. By promoting relaxation and reducing anxiety, meditation can help older adults overcome this fear and maintain a more active lifestyle.

The recent report by the CDC has raised an alarm about the importance of fall prevention among older adults. Incorporating a combination of core exercises, balance training, breath work, and meditation into their daily routines can significantly improve physical stability, mindfulness, and relaxation. By adopting these practices, older adults can enhance their health and well-being, and significantly reduce the risk of falls.

Free Class with AARP

Start the new year in harmony! Join wellness coach Carl Powell for a guided session that incorporates core exercises and balance work aimed at improving strength, flexibility and stability.  

We’ll engage in targeted movements that challenge the body's equilibrium so that you can enhance your balance and stability and minimize the risk of falls and injuries. 

This is the first session in a four-part "Mind & Body" series that integrates core exercises, balance training, breath work and meditation for enhanced physical stability, mindfulness and relaxation. Please consult your physician before beginning any new exercise regimen. 

How to Join for FREE with AARP

Please note that you must be signed in to your AARP.org account or create an account to register for events. AARP membership is not required. You will be emailed a link to join the class via Zoom prior to the event. 

Explore other free online exercise classes. Contact AARP Hawaii at hiaarp@aarp.org for more information. Closed captioning is available on request. 

Sign Up Here

Starts Tuesday, Jan 9, 2024

3:00 p.m. ET • 2:00 p.m. CT • 1:00 p.m. MT • 12:00 p.m. PT • 10:00 a.m. HT   jboland@aarp.org

Duration: 60 Minutes