EXPLORE YOUR FALL FACTOR RANGE
0 – 33
Low Risk — Your foundation is strong. Focus on staying active and protecting what's working.
34 – 66
Moderate Risk — Early warning signs are showing. Small changes now prevent big problems later.
67 – 100
High Risk — Your risk of falling within the next year is significant. Action is needed soon.
MOST FALL PREVENTION ADVICE MISSES HALF THE PICTURE
When most people think about preventing falls, they think about one thing: balance exercises. And while balance training is important, it’s only half the solution. Your ability to stay on your feet is built on two interconnected systems — and when either half is neglected, your Fall Factor stays high.
THE NEURAL SYSTEM
Your hearing, your inner ear, and the brain pathways that tell your body where it is in space. When this system declines, your brain loses the cues it needs to keep you balanced.
THE PHYSICAL SYSTEM
Your strength, posture, core stability, and reaction time. When this system weakens, your body can’t respond fast enough to keep you upright when balance is challenged.
THE HEARING CONNECTION
Why Treating Hearing Loss Is One of the Most Powerful Ways to Lower Your Fall Factor
This is the part most fall-prevention programs leave out — and it’s the most important one to understand.
Your inner ear doesn’t just hear. It also houses the vestibular system, the structure that detects head movement, motion, and spatial orientation. Hearing and balance are wired together at the source.
When hearing declines, two things happen at once:
1. Your environmental awareness drops. You lose the ability to locate sounds and detect subtle auditory cues that help your brain orient your body in space.
2. Your brain enters cognitive overload. Straining to hear pulls mental resources away from other tasks — including the constant micro-adjustments that keep you balanced.
The research is striking. A Johns Hopkins study led by Dr. Frank Lin found that adults with even mild hearing loss were nearly three times more likely to fall. More recent research suggests untreated hearing loss can increase fall risk by up to 500% depending on severity.
This is why the first and most overlooked step to lowering your Fall Factor isn’t a balance exercise. It’s a hearing evaluation.
STEP 1: ADDRESS THE HEARING PIECE
Find a certified provider near you for a comprehensive hearing and balance evaluation.
BUILDING THE PHYSICAL FOUNDATION
Once the neural side is being addressed, the physical side becomes the next priority. Kevin Weston, MS, ACSM-EP — Director of Wellness at Preventing Decline — explains the foundations of movement and balance in this short video.
WHAT BALANCE ACTUALLY IS
Balance isn’t a single skill. It’s the coordination of four sensory systems working together. When any one weakens, your stability decreases. When two or more weaken at the same time, your Fall Factor rises sharply.
VISION
Your eyes provide constant cues about your surroundings. Balance gets harder in dim light. Regular eye exams and proper lighting protect this input.
SOMATOSENSORY
Sensors in your feet and joints tell your brain about textures, pressure, and body position. Good foot health and supportive shoes preserve this feedback.
VESTIBULAR
Located in your inner ear, this detects head movement and spatial orientation. It’s directly tied to your hearing — which is why hearing loss undermines balance.
CENTER OF GRAVITY
Your ability to control your body’s mass depends on posture, core strength, and motor control. A stable core lets you recover when momentum shifts.
THE 7 PRACTICAL STEPS TO LOWER YOUR FALL FACTOR
Based on the research-backed work of Kevin Weston, MS, ACSM-EP at Preventing Decline, here are the seven proven steps that move the needle most.
01
Treat Hearing Loss Early
Schedule a hearing evaluation and follow through on recommended treatment. This is the single most overlooked step in fall prevention.
02
Fall-Proof Your Home
Remove clutter, throw rugs, pet toys, and loose cords. Install grab bars in bathrooms, handrails on stairs, and anti-slip mats.
03
Improve Lighting
Add nightlights in hallways, keep lamps within reach of the bed, and brighten any low-lit areas you walk through regularly.
04
Stay Active, and Move With Purpose
Engage in strength, balance, and flexibility exercises 5–6 times per week. Even short, consistent efforts build results over time.
05
Use Assistive Devices When Appropriate
A cane or walker provides stability without limiting independence. Use them when needed, don’t view them as defeat.
06
Wear Proper Footwear
Choose low-heeled, supportive shoes with non-slip soles. Skip the loose slippers.
07
Move Mindfully
When standing up, especially after lying down, do so slowly to avoid dizziness from blood pressure changes.
THREE BALANCE EXERCISES YOU CAN START TODAY
Balance only improves when it’s safely challenged. These three exercises take less than five minutes and can be done while brushing your teeth, watching TV, or waiting for coffee to brew. Always stay near a wall or kitchen counter for support.
01
Stand on One Leg
Hold for 10–20 seconds per side. Increase your hold time gradually as you build stability.
02
Tandem Stance (Eyes Open)
Stand heel-to-toe in a straight line. Hold for 20 seconds. Switch which foot is in front.
03
Tandem Stance (Eyes Closed)
Only progress to this once you can hold tandem stance with eyes open for 20+ seconds.
Do these 5–6 times per week. Small, consistent efforts compound into significant gains.
STEP 2: BUILD THE PHYSICAL FOUNDATION
Structured Exercise Plans Built for Adults Lowering Their Fall Risk
Preventing Decline offers structured exercise plans, group coaching, and functional fitness assessments designed specifically for adults working to lower their fall risk.