Falls are the leading cause of injury for adults over 65. As a senior and a senior fitness trainer working with older adults throughout the Kansas City area, I often meet families who notice small changes in their parent’s balance or mobility but aren't sure what they mean.
Asking me what they can do for their parents to help is a big question I get and also my seniors who take my classes ask, what they can do at home to help. The signs can be subtle at first, but recognizing them early can prevent serious injuries.
Sign #1 – Slower walking speed
Many seniors become very cautious because they are worried about falling. I hear this often from the seniors I train in their homes. What they really need is the confidence that their balance and strength will support them in everyday activities. Below are some points to know but it comes down to movement everyday. You don't move as often as we did when we are younger. That's the only difference. We need to keep moving
Example points:
- Muscle loss after age 60
- Reduced reaction time
- Loss of hip strength
Tip: A simple test is to time how long it takes to walk 10 feet. If the pace has noticeably slowed in the past year, balance and strength training can help.
Sign #2 – Using furniture to move around
I see this a lot. It’s not necessarily a bad thing. Most of us at any age will grab a wall or piece of furniture for balance if we need to. What I often see with seniors, including my own mom, is that they don’t want to use a walker, cane, or anything that makes them feel “old.”
The challenge is that constantly worrying about falling can actually reduce confidence. When someone becomes overly cautious, they tend to move less, which can lead to weaker muscles and poorer balance over time.
Why it matters:
- Indicates balance confidence is declining
- Often precedes falls
My advice, and something I’ve helped my own mom and dad with, is to open up the room they use the most. My mom has little displays around the house, books on the floor, TV trays, and things like that. Over time those small items can create obstacles when someone is trying to move around safely.
One important thing I’ve learned is to ask first before moving anything. Seniors still want to feel in control of their own home. Explain that clearing a walking path isn’t about changing their home — it’s about making it easier to move around safely and reducing the risk of falling.
- Remove trip hazards
- Improve lighting
- Begin strength and balance training
4. Sign #3 – Difficulty getting up from a chair
The number of muscles involved in simply standing up from a chair is actually pretty amazing. Your biceps and shoulders help stabilize your body, while your core, hamstrings, quadriceps, knees, and even your ankles all work together just to move from sitting to standing.
Difficulty Standing Up From a Chair
If someone spends a lot of time in their favorite chair or couch, getting up can become more difficult over time. One simple solution is using inexpensive furniture risers or pads placed under the legs of a chair or couch. These raise the seat slightly, making it easier to stand. You can find these on Amazon, and I also have a few options listed in my shop that I’ve used with my own clients.
Another helpful technique is to lean forward slightly before standing. This shifts your weight forward and creates a little momentum, which makes standing up much easier than trying to push straight up from the chair.
Sitting in a favorite chair most of the day and only getting up occasionally to go to the refrigerator, bathroom, or kitchen can slowly reduce how much someone moves. Over time this can lead to weaker muscles because the body simply isn’t being used as much. As activity decreases, everyday movements like standing up from a chair can become more difficult.
You could include a simple test:
If standing up requires using the arms or rocking forward several times, leg strength may be declining.
Sign #4 – Reduced activity
As mentioned in #3, being sedentary for long periods of time can slowly reduce strength and mobility. When someone stops taking walks, cleans their home less, or cooks less often, everyday movement begins to decline. This isn’t just true for seniors — it happens to all of us. I know that if I sit for three or four hours, my muscles feel stiff just getting up from the couch.
Movement is the key to maintaining strength, balance, and confidence. When activity levels drop, the body begins to weaken, which can lead to many of the challenges listed below.
- Fear of falling
- Less movement
- Muscle loss
- Higher fall risk
This is a very real problem for many seniors. I see it every day. Each week I work with more than 80 seniors in my classes, and I see firsthand how reduced movement affects strength, balance, and confidence.
The classes I teach are held throughout the Kansas City metro area, including Wichita, and they are completely free for seniors to attend. If transportation is a challenge, my company will gladly help arrange an Uber ride so seniors can get to and from class safely.
No matter what age we are, we all need a little accountability. One of the reasons my senior fitness classes continue to grow is because people look forward to seeing each other each week. That sense of community and consistency helps tremendously in keeping seniors active, confident, and independent.
Sign #5 – Loss of balance during everyday tasks
Examples:
- stepping off a curb
- turning quickly
- walking on uneven ground
Balance becomes more challenging for all of us as we age. Movements that once felt natural — stepping up or down from stairs, turning quickly, or getting up from a chair — can require more awareness and control. Simple things begin to feel more difficult.
One situation I hear about often from seniors is falling when getting up to use the restroom during the night. Many people go from lying down to standing up too quickly. I encourage my seniors to sit up first, pause for a moment, and then stand before walking. Taking those few extra seconds can help the body adjust and prevent dizziness or loss of balance.
I also recommend installing grab bars or handrails in bathrooms. They are inexpensive and can make a big difference. They allow seniors to maintain their independence without needing a cane or walker, while still having something stable to hold onto for safety. Below are some issues for loss of balance.
- inner ear
- vision
- muscle strength
Practical section (very important)
What Families Can Do Right Now
Another helpful step is clearing space in the home. Removing clutter from the floor and getting rid of items that aren’t used often can make it easier to move around safely. I’ve done this for my own parents, and it made a big difference. The room felt more open, and I felt better knowing they had fewer obstacles that could cause a fall.
Encourage your parent to move throughout the day. Even 5–10 minutes of movement around the house several times a day can make a difference. If they’re able to take short walks, that’s even better. Starting with a 10–15 minute walk and gradually building up is one of the easiest ways to stay active.
Simple exercise tools can also help. Resistance bands, floor pedals, seated exercises, or even something as simple as a stress ball can improve strength and mobility. Grip strength is especially important as we age. Many of these items can be found on my shopping page, including tools I use with my own clients.
Examples:
- daily walking
- simple strength exercises
- balance drills
- removing home hazards
