How tailored strength and balance training can prevent falls in later life:
Falls are one of the leading reasons older adults end up in hospital, often resulting in serious injury, a loss of confidence, and in many cases, reduced independence (World Health Organisation, 2021).
Research shows that structured strength and balance training is one of the most effective ways to reduce fall risk and support healthy ageing (Sherrington et al., 2019).
At Riverstone, we’ve turned this science into action through our core fitness offering, Stay Strong, Stay Standing, designed to give residents the strength, skills, and confidence they need to remain on their feet. Stay Strong, Stay Standing includes annual fitness reviews and classes such as Fall Proof – an evidence-based falls prevention class, Functional Strength, and Aqua Strength.
The real impact of a fall:
For many older adults, a fall isn’t just a physical injury. The consequences can ripple through every part of life. Studies show that falls often lead to long-term mobility issues, increased reliance on care services, and higher mortality rates (Ambrose, Paul, & Hausdorff, 2013).
Just as importantly, they can affect how people feel about themselves, often leading to fear of movement, reduced activity levels, and social withdrawal (Delbaere et al., 2010).
We know that preventing falls isn’t just about avoiding broken bones: it’s about protecting independence, wellbeing, and quality of life. That’s why our approach focuses on what we can do today to keep our residents stronger and steadier for longer.
The science behind strength training:
As we age, we naturally lose muscle mass and strength – a condition known as sarcopenia – which is strongly linked to an increased risk of falls (Cruz-Jentoft et al., 2019).
Luckily, strength training has been shown to reverse some of this decline by increasing muscle fibre size, improving neuromuscular activation, and enhancing lower-limb power, all of which help with everyday stability (Goodpaster et al., 2006; Hunter, Pereira, & Keenan, 2016).
Our Functional Strength class focuses on safe, progressive resistance exercises designed to target the key muscle groups needed for stability and strength in everyday movements, such as standing from a chair or climbing stairs.
Balance training: retraining the body to react quickly:
Good balance relies on the brain’s ability to process information from the eyes, inner ear, and proprioceptive sensors in the body, then make rapid adjustments to keep us upright. With age, these systems become less responsive, increasing fall risk (Lesinski et al., 2015).
Evidence shows that structured balance training can improve coordination, reaction times, and spatial awareness, dramatically lowering the likelihood of a fall (Sherrington et al., 2019; Lesinski et al., 2015).
In our Fall Proof classes, we work with residents to practise lower limb strengthening and balance drills that retrain the body to respond more effectively to loss of balance, whether standing still or moving around.
The personalised, supportive approach:
Every resident is different, so every programme is tailored. Research highlights that the most effective fall prevention interventions are those that combine progressive exercise with individual support and ongoing motivation (Sherrington et al., 2019).
At Riverstone, residents are guided by qualified professionals who understand their needs, ensuring each session is both safe and challenging. More importantly, the sessions are sociable and enjoyable, making it easier to stay engaged and keep building strength over time.
Stay strong, stay standing:
The science is clear: targeted strength and balance training is one of the best ways to prevent falls and maintain independence as we age (Sherrington et al., 2019).
By combining clinical evidence with tailored support, our Stay Strong, Stay Standing fitness offering helps residents not only stay upright but continue living the active, fulfilling lives they choose.
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