Being able to stay in their homes and remain independent is a daily struggle for many older adults. As we age we tend to lose our flexibility, our connective tissue tightens, and we have prolonged reaction times. Problems with vision, including depth perception, all increase the likelihood of falling.

When a child falls it might result in a few bumps and bruises. The older we get, however, the more the ramifications of a fall escalate, including being the leading cause of injury deaths in older adults and the most common cause of nonfatal injuries and hospital admissions.

Exercise plays a major role in preventing falls, says Val Walkowiak, medical integration coordinator for Loyola Center for Fitness.

"Improving posture and balance helps strengthen weak muscle groups in the back, core, hips, and legs. This improves mobility, which limits the fall risks," says Walkowiak. "Maintaining upright posture is vital for daily living and function."

For instance, it can seem that older adults are shuffling instead of walking. This is actually a way to compensate for lack of balance and poor posture. They take shorter strides, have a wider gait, and tend to look at the floor to try to avoid tripping.

Working on posture, such as sitting up straight in a chair and holding abs in can strengthen key muscle groups helping to create a more normal walking gait.

Improving static balance, which is the ability to control postural sway while standing, is key to preventing falls.

"We naturally move a lot. When you stand still, you actually aren't still. Your head moves and your body moves with it to keep in line with the head," says Walkowiak. "As we age, it is important to train our brains to quickly activate the right muscles to anticipate and respond to changes in our environment, such as stepping up on a curb or into a bathtub."

Some of the exercises Walkowiak uses to stimulate brain and muscle control are marching in place, heel walks, working on ankle flexibility, and quick steps with sudden stops to help increase reaction times.

"So many of the everyday things we take for granted can be more difficult as we age," Walkowiak says. "Cardiovascular endurance, strength, balance, and flexibility training are all needed to help a person stay independent. But balance, staying away from falls, seems to be what matters most to seniors."

Walkowiak leads a class specifically aimed at meeting the exercising needs of older adults. Strength training is done with wrist and ankle weights so people with arthritis don't have to use handheld weights. Most exercises are done in a chair or standing up.

After taking the class, seniors have found that they don't rely on others as much. Seemingly simple tasks—such as lifting a grocery bag—that once caused difficulty now come with ease.

Exercising is good not only for the body; it stimulates the mind, improves hand and eye coordination, and is an excellent social outlet, Walkowiak notes.

"We have a great time together," she says. "Strong friendships have formed, and it's hard for me to get the class started because everyone just wants to talk about what's happening in their lives. It's so great to see these people bonding, helping each other, and staying healthy."

The Loyola Center for Fitness is part of the Loyola University Healthy System, based in the western suburbs of Chicago. The system includes a 61-acre main medical center campus, the 36-acre Gottlieb Memorial Hospital campus, and 25 primary- and specialty-care facilities.