Want to Prevent Falls? Train This

The Health Digest
13 hours ago
2 min read

As we get older, most of us think about keeping our muscles strong, our bones healthy and our balance steady.

But there’s another ability that deserves attention: how quickly you react when something unexpected happens.

Imagine catching yourself when you trip on a sidewalk, reaching for a railing when you lose your balance or quickly moving your foot when you step somewhere unstable. Those reactions happen in a split second—and that split second can matter.

Reaction time changes with age

Reaction speed naturally declines as we age. The process begins earlier than many people realize and tends to become more noticeable after about age 60.

That matters because a slower reaction can make it harder to recover when you stumble or lose your balance.

Falls aren't simply an inconvenience for older adults. They can lead to broken bones, head injuries, loss of independence and a lengthy recovery.

The good news is that reaction speed isn't necessarily something you simply have to accept as you age.

You can practice it.

Try a tennis-ball exercise

One surprisingly simple way to work on your reactions requires little more than a tennis ball and a wall.

Stand about 2 to 3 feet away from a wall. Toss the ball against it and try to catch it before it hits the floor.

The goal isn't to throw perfectly. In fact, varying the height and angle of your throws makes the exercise more challenging because your brain and body can't simply predict where the ball will go.

Try it for a minute or two, take a break, and repeat for up to three rounds.

As you improve, you can increase the challenge by taking a step or two farther from the wall.

Why this matters beyond your reflexes

Reaction-time exercises aren't just about becoming better at catching a tennis ball.

You're asking your brain to quickly process information, decide what to do and then tell your body to respond.

That combination—seeing, processing and moving—is something you use constantly in everyday life.

Research cited by CNN also suggests that training the brain's processing speed may have benefits for cognitive health. In a long-term study of older adults, people who received processing-speed training had a lower risk of developing dementia.

That doesn't mean catching a tennis ball will prevent dementia or eliminate your risk of falling. But it does reinforce an important idea: keeping your brain and body responsive as you age is worth practicing.

Make it part of your routine

You don't need a complicated workout or expensive equipment.

A few minutes of reaction practice can be added to an exercise routine that already includes walking, strength training and balance work.

And there's an important safety consideration: if you're unsteady on your feet, have a history of falls or are concerned about your balance, start with an easier version of the exercise and consider asking a physical therapist or health professional which exercises are appropriate for you.

The goal isn't to move like you did at 30.

It's to give yourself the best chance of responding quickly when life throws you an unexpected step, slip or stumble.