Debunking the Myths About Falling as You Age

Before beginning yoga, I should have been a stockholder in ankle sprain product companies. I had several pairs of crutches, a variety of braces, homeopathic creams, and a ton of ice packs. My ankle turned all sorts of amazing colors on a regular basis. I began to EXPECT to fall, and this was before even reaching 40.

When I started yoga and tried my first few balance poses, I lacked confidence, feeling like the worst in the class. I felt terrified and extremely vulnerable when balancing on one foot.

Through the consistent practice that strengthened my ankles, feet, and hips, while increasing my core strength, a new sense of confidence returned. I also learned how to be mindful when walking, and aware of my body in relationship to the space around me.

After six months of attending yoga class regularly, I was pumping gas into my car. While the tank was filling, I went inside to grab a tea. On the way back, my foot somehow got caught on the gas hose. I was able to re-right myself, almost gracefully, and untangle without any injury. This may not seem significant, but it was the first time I had ever avoided a fall. That is the power of yoga.

I have seen just as miraculous results in my yoga students, achieved within a few short months or less. Two things in particular seem to surprise and delight them – being able to stand on one foot without tipping over, and getting closer and closer to the mat or the toes in forward folds.

Yoga cultivates balance and can prevent falls. I’ve experienced this in my own life and studies confirm it. In my classes, I reinforce the mindset that we can decrease the correlation between aging and falls.

Yes, it’s a fact that everyone ages, and that falls increase with age. Research cited in a ler (lower Extremity Review) article states:

“Falls are the leading cause of injurious death for those over the age of 65 in the United States. At least 30% of those over 65 and residing in the community fall annually; 10% to 20% fall two or more times. After age 80, annual fall rates increase to 50%.”

The good news is that many studies, such as this one summarized at Yoga U, have shown that yoga reduces falling, improves balance, and reduces the fear of falling. This will come as no surprise to anyone who has witnessed their own balance improve on the yoga mat.

There are three major reasons yoga helps us be more stable:

1. Attention is focused. During yoga class, the mind is directed to focus on what is happening in the body. Off the mat, our minds lead the way, and that’s when accidents happen. Yoga teaches us to be aware of where our body is in space, a state called proprioception, and helps us truly be in our bodies.

2. Fear is diffused. Many have lost faith in their body’s ability to stand on one foot. Once poses like Tree or Dancer are mastered, a sense of physical confidence is achieved and taken out into the world.

3.  The body is strengthened. Ankles, hips, toes and the core are strengthened in yoga – all of which are needed to navigate an uneven pavement or an unexpected step.

Yoga cultivates balance, on and off the mat, and helps us to move gracefully as we age.  It's one of the best fall prevention methods available.