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Falls are the leading cause of injury amongst 65-plussers.

  Therefore, there is a 1 in 3 chance that you are at risk
of having a fall (or falls) in your life. 

The good news is that there are ways of
learning simple fallprevention strategies. 

How?  Read on….


senior man running


The human body operates best when it moves. With sufficient practice a movement can become a learned skill that through regular use becomes second nature. The converse is also true. When we avoid or stop moving in certain directions or dimensions the body slowly loses the ability to do those movements or skills and this affects our functional ability, imposing on our independence.

How easy is it currently for you to get up and down from the floor? The answer to that question may depend on a few factors—your age, how many injuries you’ve had, your confidence and, of course, whether there’s something down there that’s really that important.

If it’s too difficult or painful you may avoid getting up and down from the floor altogether. This is an important skill to have, though, especially when we get older. In fact, it is so important that our ability to do so is actually a measure of fitness and longevity. The World Health Organisation describes the ability to be able to get down and up safely off the floor as “an important skill for older adults to learn which will help them in coping with a fall”.


 seniors walking


Despite this, only about 50% of people are able to get up from the ground. This then results in a ‘long lie’ which is defined as “remaining on the floor or ground for more than one hour following a fall”. All of which is a marker of weakness, illness, isolation and is associated with high levels of mortality rates in the elderly following a fall.  Furthermore, half of older adults who remain on the floor for an hour or longer, die within 6 months following that fall. Unfortunately, the amount of time spent on the floor following a fall is then associated with the fear of falling, muscle damage, pneumonia, pressure sores, dehydration and hypothermia.

No one wants to fall.  And most people think it will not happen to them. However, research shows us that 1 in 3 people over the age of 65 years will fall over each year.  All people at risk of falling should have a strategy for getting up following a fall.  Preparing for this, will make it easier to minimise further injury and expedite getting up from the ground. 

Getting up and down from the floor calls on almost every area of fitness and many parts of our bodies: balancecore strengthlower body strengthflexibility, and coordination.


Silver Fit


If you have any issues in those areas, say you don’t have much flexibility in your hips or your balance is wobbly, it may be a difficult challenge. Feeling shaky may make it seem impossible but there is a safe way to get up and down from the floor, whatever your situation. Taking it step by step and practicing on a regular basis can help you master this important skill.  The issue  also reminds us of how important it is to engage in an exercise programme (especially one that is specifically targeted towards to needs of older adults). Not only will exercise significantly reduce your risk of falling but, through targeted exercise, moving down and up off the floor will become much easier. 

Imagine being able to play games on the floor with your grandchildren or to know confidently that if you have a minor fall you would be able to get up independently.

For some: easier said than done… but practice makes perfect.


Not sure where to start?


Silver Fit is an exercise programme specifically tailored to suit the needs of adults, over the age of 60 years, which offers many classes around the country. The programme has recently launched a new component to its exercise classes that includes teaching members how to get onto the floor (or as close to as possible) and back up again safety.  This is done through a range of exercises and stretches that each member does at their own pace and level of ability. 


If you would like to benefit from a class voucher
(for you to participate in a FREE class)
please contact Silver Fit and quote  You’ve Earned It / YEI

To find your closest site visit

To find out more, or to book a class,
click here

National support number is: 011 481 4964



Silver Fit believes in successful and active ageing
and we look forward to starting a journey
of improved  health and quality of life with you



Silver Fit image


Relevant articles:

Chronic Conditions – Is Exercise Beneficial?

Balance: causes, effects, prevention and balance training



  • jess solomon says:


    As I am sure that there are plenty of over 65″s who would love to join this gym, there isnt a class in East London? Would they not consider opening up in East London?

    • Marilynh says:

      Hi Jess

      We will ask Silver Fit to respond to your query.

      Regards, YEI

    • Zothile says:

      Hello Jess,

      Thank you for your interest in our programme.

      We definitely would love to be in East London. I will add your contact details on our waiting list and contact you if/when we have classes in your area.

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