Fall prevention training is extremely popular, but how effective is it in staying healthy in old age?

One in three people over the age of 65 falls each year, and for people over 75, that number rises to half. The physical and mental impact is often great, but many of these falls can be prevented. Scientific research shows: a well-chosen exercise program can really make a difference.

If an elderly person falls , this can have serious consequences. For example, a broken hip, which means someone ends up in hospital (for a long time).

According to a large 2023 literature study on the effectiveness of exercise interventions in the elderly, structured exercise programs significantly reduce the risk of falling. Interventions that focus on balance, muscle strength and mobility in particular show clear effects.

The more intensive and consistent the exercises are performed, the greater the effect. In particular, programs of at least three hours per week, supervised by a professional, contribute to a measurable decrease in the number of falls. Exercise is therefore not only a way to stay fit, but a proven effective strategy against falls.

Successful exercise interventions meet five criteria :

1. They challenge the balance moderately to strongly.
2. They are performed at least three hours per week.
3. They take into account a person's medical history and fall history.
4. They are guided by a professional.
5. They encourage participants to remain active after the program.

Curious about your stability? You can test your fall risk via the website testjevalrisico.nl .

Fall prevention training is reimbursed by the health insurer in the Netherlands under certain conditions. For example, someone must score negatively on the fall risk assessment , which can be performed by the general practitioner. He or she can then refer you to a fall prevention training. But always check whether your health insurer reimburses that specific program.

In the Netherlands, three programs have been recognized as effective:

• In Balance : combination of information and tai chi-like exercises.
• Falling Past Tense : sports, obstacle courses and falling techniques.
• Otago : muscle strengthening and balance exercises for home or in groups.

Exercise programs not only improve strength and stability, but also increase awareness of your own abilities. They can teach you how to deal with environmental risks and increase your confidence in movement. Because if we want to fall less, we need to, ironically, move more.

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