Two trekking poles, shoes with real tread and eyes on the next few steps all lower your risk of a fall. So does balance practice about three times a week. Balance is a skill, and it responds to practice.
The trail puts that skill to work on every root, sloping surface, and loose patch of gravel. Once you’re steadier, uneven ground is also a good place to build it.
Balance exercises help prevent falls.
How common falls are after 65
More than one in four people age 65 or older fall each year, according to the National Institute on Aging. The risk rises with age, not just with terrain.
Falling once doubles your chances of falling again, the CDC adds, which is one reason to take a first fall seriously.
Many falls can be prevented. Exercise, managing medications, and getting your vision checked are all steps you can take.
What quietly affects your balance
Balance isn’t only about strength or attention. Several ordinary health factors shape it too, often without much warning.
The NIA lists diabetes, heart disease, and problems with the thyroid, nerves, feet, or blood vessels as things that can affect balance.
Footwear is on the same list. Foot pain and unsafe shoes, such as backless shoes or high heels, can also raise your risk of falling.
Vision plays a quiet role too. The CDC advises an eye exam at least once a year, with updated glasses if you need them.
Bifocal or progressive lenses can make things seem closer or farther away than they really are. On uneven ground, that’s worth asking your eye doctor about.
Some medications add to the picture as well. They can cause dizziness or confusion, and the more you take, the higher the risk.
Ask your doctor or pharmacist about any drug that makes you sleepy or dizzy.
If joint pain is also part of your routine, the same footing awareness that helps with hiking with arthritis applies directly to balance and falls.
Habits that keep you steady on the trail
A few small habits start with trekking poles and shoes with real tread.
- Carry two trekking poles. Here’s how to set pole length and use poles on descents.
- Wear nonskid, rubber-soled, low-heeled shoes, as the NIA advises, and see how to choose shoes and socks that fit.
- Keep your eyes on the next few steps, not the view, when the footing gets rough.
- Slow down on descents and on loose or rooty ground.
Two poles add two points of contact, so use both on roots and loose rock.
Balance needs its own practice, about three times a week
The National Institute on Aging groups exercise into three types: aerobic, muscle-strengthening, and balance. Research shows all three matter.
Doing one type can help you with the others, and variety helps lower the risk of injury.
Walks cover aerobic work, and gardening that involves digging and lifting covers some strength. Walking helps balance, but it isn’t the same as the balance exercises the NIA lists.
Aim for about three sessions of balance exercises a week.
It doesn’t take a special class. A few minutes of intentional practice, added to what you already do, is a start.
Simple balance holds you can do at a counter
If you have pain, dizziness, or trouble breathing during exercise, stop and talk with your provider. If you think your balance is off, make an appointment with your doctor.
You don’t need a gym, just a sturdy counter or bench. Keep something solid within reach for every hold, since the point is training balance, not testing it.
- Stand on one foot near a counter, holding on lightly. As you get stronger, hold each position longer.
- Try the heel-to-toe walk along the counter, with a hand close to it.
- Rise onto your toes, then slowly lower your heels, holding the counter. Repeat 10 to 15 times.
- Add a few gentle stretches afterward, while your muscles are warm.
The whole routine takes under five minutes, short enough to actually stick with.
Bring poles the next time the trail gets uneven. Pick one moment a day, maybe right after brushing your teeth, for a short balance hold at the counter. That’s enough to start.
If you fall or twist an ankle on the trail
If you do fall, the National Institute on Aging says to stay as calm as possible and take these steps:
- Breathe. Take several deep breaths and stay still for a few moments to get over the shock.
- Decide if you’re hurt. Getting up too quickly or in the wrong way could make an injury worse.
- If you think you can get up safely, roll onto your side and rest. Then get up slowly on your hands and knees.
- Crawl to something sturdy, such as a rock or log, and sit down slowly.
- If you’re hurt or can’t get up, ask someone for help or call 911. If you’re alone, get comfortable and wait for help.
Keep a well-charged phone with you.
Separately from those steps: if you hit your head in a fall, see a doctor right away.
After a twist, ice the ankle right away, with the ice wrapped in cloth. Wrap a bandage firmly, not tightly, and avoid putting stress on the joint.
Get emergency care (call 911 or go to a hospital) if a bone may be broken, the joint looks out of place, or the pain is severe.
The AAOS says to get seen if you have trouble putting weight on your ankle.
Tell your doctor about any fall, even one that didn’t hurt. It can point to a medication or eyesight issue that can be corrected.