23/09/2025
Why Preventing Falls and Strengthening Bones Matters After 65
Falls are one of the most serious health risks for older adults, and they're more common than many people realise.
➡️ 1 in 3 adults aged 65+ falls each year
➡️ Among people aged 80+, that number rises to 1 in 2
➡️ Falls cause 95% of hip fractures, which are linked to reduced mobility, hospitalisation, and even increased mortality'
But here's the good news: falls and fractures are not inevitable. They're often preventable with the right combination of movement, environment, and nutrition.
How to Reduce Falls and Build Stronger Bones
1. Strength, Balance, and Movement
Muscle weakness and poor balance are among the top contributors to falls in older adults.
According to a Cochrane Review, targeted strength and balance training can reduce fall risk by up to 31%.
Examples include:
• Sit-to-stand exercises
• Resistance band workouts
• Standing on one leg
• Gentle walking with direction changes
Practising these 2–3 times per week improves not just strength, but also confidence and coordination.
2. Flexibility and Joint Mobility
Stiff joints make it harder to recover from a stumble. Regular stretching, especially of the ankles, hips, and lower back, helps maintain stability and range of motion.
Improved flexibility also reduces the risk of ligament or tendon injury during a fall.
3. Home Environment
Most falls happen at home. Small changes can make a big difference:
• Remove loose rugs and cords
• Ensure good lighting, especially at night
• Install grab bars in bathrooms and stairways
• Use well-fitting, non-slip footwear
The Role of Nutrition in Bone Strength
Even a minor fall can cause a serious fracture if bones are weak, which is why nutrition plays a critical role.
Protein
Protein is essential for both muscle and bone health. Yet, many older adults consume too little.
Experts recommend 1.0–1.2g of protein per kilogram of body weight per day for older adults.
Good sources: eggs, dairy, legumes, fish, poultry.
Calcium
Calcium provides the structural base for bones. Adults over 50 should aim for 1,000–1,200 mg per day (from food or supplements if necessary).
Sources include leafy greens, dairy, fortified products, and almonds.
Vitamin D and Vitamin K2
• Vitamin D (especially D3) helps the body absorb calcium from food.
• Vitamin K2 helps direct calcium to the bones, where it's needed, and prevents it from accumulating in arteries.
Emerging research shows that D3 + K2 supplementation may improve bone density and reduce fracture risk in older adults.
(Source: Knapen et al., 2013; Journal of Bone and Mineral Research, 2020)
Magnesium and Other Cofactors
Magnesium supports bone formation and helps activate vitamin D. Zinc, phosphorus, and vitamin C also play important roles in maintaining bone and connective tissue health.
Collagen Support
Bones are connected and protected by ligaments and tendons. Nutrients like collagen peptides, vitamin C, and glycine help maintain these tissues, reducing the risk of soft tissue injuries during a fall.
What This Means for You
Falls and weak bones don’t have to be accepted as part of ageing.
With regular movement, good nutrition, and small changes to your environment, it’s possible to stay mobile, independent, and strong well into later life.
📍 For more information, visit: www.newagecare.co.uk
