How to Prevent Falls as We Age: Insights with Amy Wildner – from Ep #12

With Amy Wildner, Exercise Scientist, The WildMann Group

Falls often happen in an instant — a quick slip, trip, or stumble — but the effects can last far longer. According to exercise scientist Amy Wildner from The WildMann Group, a fall can cause serious injury, loss of independence, and in some cases, even be life-threatening.

“A fall can happen quickly and it’s usually something simple,” Amy explains. But the consequences can be long-lasting — from fractures to loss of mobility or even death.

Why Falls Prevention Matters at Every Age

Many people don’t think about falls until later in life, but prevention starts long before our 70s and 80s. Research shows that one in three adults over 65 will fall each year — and for those over 80, that number rises to one in two. Even a short period of bed rest after a fall can have a profound impact.

Just ten days of bed rest can lead to a 25% loss in muscle strength. As Amy explains: this muscle strength is needed to get out of a chair or maintain your balance.

So, if getting out of a low chair or climbing stairs feels harder than it used to, it might be time to start strengthening your muscles and improving your balance now — not later.

Common Risk Factors for Falls

Several factors can increase your risk of falling, including:

• Muscle weakness (particularly in the legs)
• Poor vision or low lighting in the home
• Multiple medications (especially four or more)
• Unsafe footwear, worn soles, or slippers without support
• Trip hazards like rugs, cords, and even pets

Certain health conditions such as arthritis, diabetes, or stroke can also affect balance and coordination, while medications like sleeping pills or antidepressants may cause dizziness or slower reflexes.

Simple Steps to Reduce Falls Risk

Falls prevention doesn’t have to be complicated — small changes make a big difference. Amy recommends:

• Regular exercise that builds strength, balance, and mobility — ideally up to three hours per week
• Safe footwear with firm heel support and good grip
• Good lighting, especially in hallways, stairwells, and near entryways
• Removing rugs and clutter that create trip hazards
• Regular eyesight and medication checks
• Fitting walking aids correctly and ensuring they’re adjusted to the right height

“Exercise is extremely important” and the leading intervention for preventing falls, Amy emphasizes. The key is to make it regular, challenging, and ongoing because “the old adage of – if you don’t use it, you lose it is very true” and the benefits fade quickly when we stop.

Building Confidence and Independence

After a fall, it’s common to lose confidence — but avoiding movement only worsens weakness and balance. Amy encourages people to rebuild strength and confidence in a supportive group environment.

When people join a class, they realise they’re not alone. The social side is also important for overall health and wellbeing.

Amy and her husband run The WildMann Group, offering home safety assessments, balance and strength programs, and postural stability classes across the Illawarra (Australia) to help older adults stay strong, safe, and independent in their own homes.

Takeaway message:

A fall can happen in an instant — but prevention starts now. Build strength, check your home environment, and stay active. You’re never too young or too old to start.

Source: Episode #12 of Mind Your Being Podcast – Staying Strong, Safe & Independent: How to Prevent Falls as We Age with Amy Wildner