Motion Is Lotion: 5 Ways Older Adults Can Lower Their Risk of Falling
MELBOURNE, Fl (September 9, 2026) — September is recognized as both Healthy Aging Month and Fall Prevention Awareness Month, a timely reminder that one of the greatest threats to independence for older adults may also be one of the most preventable.
Falls are the leading cause of injury among adults 65 and older, according to the Centers for Disease Control and Prevention. More than 14 million older adults report falling each year, and falls account for about 3 million emergency department visits annually.
“Motion is lotion,” Dr. Hunter Rafoth said. “Joints that sit on the couch all day start to rust. Staying active helps keep the body stronger, steadier and better prepared for everyday movements.”
For Dr. Rafoth, a primary care sports medicine physician with Orlando Health Jewett Orthopedic Institute in Melbourne, fall prevention starts with movement.
Dr. Rafoth recommends five practical steps older adults can take to lower their risk.
1. Walk regularly
Walking 30 minutes a day is the golden rule to help maintain stamina, mobility and confidence as you age.
2. Strengthen your hips and core
Strong hips and a stable core improve balance and help prevent falls. Activities like yoga and Pilates can build the strength and stability needed for everyday movement.
3. Add resistance exercises
Strength training helps preserve muscle mass, which naturally declines with age. Use weight machines, resistance bands or light dumbbells to stay strong and steady.
4. Challenge your balance
Balance improves with practice. Activities like walking on the beach help engage the muscles and nerve endings in the feet and ankles, improving coordination, stability and reducing fall risk.
5. Ditch the flip-flops
"I see so many people who trip and fall while wearing flip-flops," said Dr. Rafoth. Instead, choose supportive shoes with good traction and ankle support to improve stability and help prevent falls.
“An object in motion stays in motion,” Dr. Rafoth said. “When people stop moving, they lose strength, balance and confidence, and that can increase their risk for a fall – and once you fall, you are more likely to fall again.”
The CDC reports that about 1 in 10 falls cause an injury that requires medical attention or limits activity for at least one day.
"Many people think of a fall as a simple accident, but in the emergency department we regularly see falls result in hip, shoulder, forearm and pelvic fractures that can significantly impact a person's mobility and independence," said Dr. Kevin Freels, medical director of the emergency department at Orlando Health Melbourne Hospital. "For older adults, especially those taking blood thinners, preventing that first fall can make all the difference."
While blood thinners do not make someone more likely to fall, Dr. Freels says they can turn a seemingly minor fall into a medical emergency because even a mild head injury can cause serious internal bleeding due to the body’s inability to clot.
“A fall can change someone’s independence very quickly,” Dr. Rafoth said. “The goal is not just to avoid injury. It’s to help people stay active, confident and able to keep doing the things they enjoy for longer.”
Dr. Rafoth urges caregivers to help by watching for changes in walking, balance, strength or confidence and encouraging loved ones to talk with a physician before a fall happens. Caregivers can also take be sure to schedule annual vision exams, upgrade to better lighting, remove throw rugs and other home hazards that can increase fall risk for older adults.
About Orlando Health
Orlando Health is a private not-for-profit, integrated academic healthcare system with $15 billion of assets under management, that serves the southeastern United States – including Florida and Alabama – and Puerto Rico. With corporate offices in Orlando, Florida the system provides a complete continuum of care across a network of medical centers and institutes, community and specialty hospitals, physician practices, urgent care facilities, skilled nursing facilities, home healthcare, and long-term and behavioral health care services. Founded more than 100 years ago, Orlando Health’s mission is to improve the health and the quality of life of the individuals and communities we serve. The system provided nearly $1.7 billion in community impact in the form of community benefit programs and services, Medicare shortfalls, bad debt, community-building activities and capital investments in FY 23, the most recent period for which the information is available. For more information, visit orlandohealth.com, or follow us on LinkedIn, Facebook, Instagram and X.
