Fracture Prevention Is About More Than Bone Density – Balance Matters Too

When people think about fracture prevention, bone density usually comes to mind first. While bone strength is important, research shows that balance plays an equally critical role in preventing serious injuries.

In fact, more than 90% of fractures occur as the result of a fall. Improving balance can help prevent a simple stumble from becoming a life-changing event.

A Simple Balance Check You Can Try at Home

One easy way to assess balance is the single-leg balance test:

How long can you stand on one leg without holding on?

Studies suggest average balance times by age:

• Adults in their 50s: 30 – 45 seconds
• Adults in their 60s: 20 – 30 seconds
• Adults in their 70s and beyond: 10 – 15 seconds

This is not a pass-or-fail test. It’s simply helpful information that can guide improvement.

The Encouraging News: Balance Can Improve at Any Age

Balance is a skill – and like any skill, it can be trained. Even small, consistent efforts can lead to meaningful improvements in stability and confidence.

One simple habit many people find helpful is standing on one leg while brushing their teeth. It requires no extra time, no equipment, and gently challenges balance every day.

Over time, it becomes clear that strong balance begins with strong feet and ankles. These parts of the body constantly sense the ground and make quick corrections to keep us upright.

Tips to Support Better Balance

The Orlando Senior Help Desk recommends:

• Practicing single-leg balance daily, even for 30 – 60 seconds
• Strengthening the feet and ankles to improve reaction time and stability
• Wearing supportive, flexible footwear when appropriate to improve balance awareness

Important note: If you experience foot pain, arthritis, neuropathy, plantar fasciitis, or existing balance concerns, make changes gradually and consult a healthcare professional.

Small Steps Can Make a Big Difference

You don’t need long workouts or special equipment. Just a few focused minutes each day can:

• Improve balance and coordination
• Increase confidence while walking and standing
• Reduce the risk of falls and fractures

If fear of falling has been on your mind, know that there are simple, practical steps you can take today to feel steadier and more secure.

We’re Here to Help

The Orlando Senior Help Desk at Jewish Pavilion Senior Services provides free guidance, resources, and support for seniors and their families. Call 407-678-9363 to speak with an experienced social worker or a knowledgeable member of our team.

Better balance starts with awareness – and support is always just a phone call away.