Mobility Meltdown: How to Prevent Falls, Frailty, and Loss of Independence

Mobility is freedom. It is the ability to get out of bed without help, to walk to the shops, to dance at a wedding, to play with grandchildren. It is what makes independence possible.

But for millions of people entering their 70s, that freedom starts to slip away.

Muscles feel weaker. Stairs seem steeper. Balance becomes more uncertain. Falls, once unimaginable, begin to feel inevitable. And the real tragedy? Too many people accept this decline as just a natural part of getting older.

This is the third blog in our Rewriting the Rules of Ageing series, and today we’re taking on one of the most misunderstood parts of ageing: mobility decline. It is common, yes — but it is not inevitable. And with the right support, many older adults can maintain or even improve their strength, balance and confidence for years to come.

In this article, we’ll explore:

• What really causes mobility loss after 70

• Why falls are such a major health risk

• The science of reversing frailty

• Practical steps to stay strong, steady and independent

Let’s break the myth that mobility loss is just “part of getting old”.

What’s Happening to Our Bodies After 70?

The Power of Movement

Movement is not just about muscles and joints. It is central to nearly every system in the body:

• It keeps the heart and lungs working efficiently.

• It maintains bone density.

• It sharpens cognitive function.

• It regulates blood sugar and reduces inflammation.

But after the age of 70, several physiological changes begin to accelerate — especially if we are not actively challenging them.

Key Changes in Mobility After 70

1. Sarcopenia
   This is the gradual loss of muscle mass and strength. From age 30 onwards, we lose about 1 percent of muscle mass per year. By 70, the losses become more visible and impactful. Muscles shrink, power decreases, and everyday tasks become harder.

2. Reduced Balance and Coordination
   Changes in the vestibular system (inner ear), vision, and reaction time all contribute to balance decline. Combined with weaker legs and slower responses, this creates a much higher risk of falling.

3. Joint Stiffness and Posture Changes
   Cartilage thins. Discs compress. Joints lose range of motion. Many older adults develop a stooped posture, which affects how they walk, stand and carry themselves.

4. Fear of Falling
   Perhaps the most damaging change is psychological. One bad fall — or even the fear of one — can lead people to stop moving. This creates a vicious cycle of deconditioning, isolation and reduced independence.

Falls: The Leading Cause of Injury in Later Life

Falls are not just slips and stumbles. They are often life-altering events.

The Facts:

• 1 in 3 adults over 65 will fall each year.

• Falls are the leading cause of injury-related death in people over 75 in the UK.

• More than 255,000 emergency hospital admissions in England each year are due to falls in older people.

• After a hip fracture, around 50 percent of people never return to their previous level of independence.

But again, this is not just “what happens with age”. Most falls are caused by preventable factors like muscle weakness, poor balance, environmental hazards and inappropriate medication.

What is Frailty — and Can It Be Reversed?

Frailty is a medical condition that describes a state of increased vulnerability. It includes symptoms like:

• Unintentional weight loss

• Muscle weakness

• Fatigue

• Slowed walking speed

• Low levels of physical activity

Traditionally, frailty was seen as a one-way road. Once someone became frail, it was assumed they would decline further. But this is no longer the case.

Reversing Frailty is Possible

In 2017, the British Geriatrics Society highlighted that frailty can be prevented and, in many cases, reversed through targeted interventions. These include:

• Strength training

• Nutritional support

• Balance and mobility work

• Medication reviews

• Social and cognitive engagement

The earlier these are introduced, the better the outcomes.

A 2022 study in Age and Ageing showed that even frail older adults, including those over 80, could significantly improve muscle function and walking speed with just 12 weeks of structured exercise.

What Works: The Three-Part Mobility Formula

Mobility loss is complex, but the solution is surprisingly simple. It revolves around three key areas:

1. Strength Training

This is the single most effective tool we have to fight age-related muscle loss. And no, it’s not just for the young.

Strength training for older adults should focus on:

• Lower body exercises (e.g. sit-to-stand, step-ups, leg presses)

• Core stability (planks, bridges, controlled rotations)

• Functional strength (lifting, carrying, getting off the floor)

Research has shown that even people in their 80s and 90s can gain strength with resistance exercises.

2. Balance and Coordination Work

Improving balance is essential to reducing falls. Effective exercises include:

• Single-leg stands

• Heel-to-toe walking

• Dynamic stepping in different directions

• Tai chi or balance-focused classes

Balance training should be done regularly and progressively, with a focus on building confidence as well as physical skill.

3. Gait and Mobility Training

This focuses on improving how someone moves:

• Walking posture and pace

• Joint mobility and stride length

• Foot placement and ground clearance

• Use of walking aids if needed

Walking more does help, but walking better is often more important. A skilled coach or therapist can identify subtle changes in gait that increase fall risk — and help correct them.

The EverFit Approach: Movement That Works

Programmes like EverFit take these principles and turn them into real-world support. Rather than offering one-size-fits-all advice, EverFit uses:

• Personalised assessments to identify strength, balance and posture issues

• Tailored exercise plans designed for each participant’s needs

• Ongoing progress tracking to maintain motivation and safety

• Cognitive and social elements to keep engagement high

This kind of integrated model is what makes lasting change possible — and it is especially powerful when introduced before serious decline begins.

The Emotional Side of Mobility

We cannot talk about movement without talking about confidence. Every step an older adult takes is not just physical — it’s psychological.

• The fear of falling can lead to reduced activity.

• Reduced activity leads to more weakness and stiffness.

• More weakness leads to higher fall risk.

• The cycle repeats.

Breaking that cycle takes more than just exercises. It takes support, encouragement and belief — belief that things can improve.

That’s why programmes that combine physical training with social interaction, coaching, and empowerment are so much more effective than isolated gym sessions or online videos.

What You Can Do Today

If you are in your 60s, 70s or beyond — or you support someone who is — here are practical steps to protect mobility starting now.

1. Get Assessed

• Ask for a gait, balance and strength assessment from a physiotherapist or trained coach.

• Know where you are starting so you can track progress.

2. Start Strength Training

• Twice a week is enough to see gains.

• Use resistance bands, bodyweight or light weights.

• Focus on lower body and core.

3. Practice Balance Daily

• Stand on one foot while brushing your teeth.

• Walk along a straight line heel-to-toe.

• Try gentle balance exercises before sitting down.

4. Improve Your Walking Quality

• Lift your feet instead of shuffling.

• Stand tall and look ahead, not at the floor.

• Use a walking aid if recommended — it can actually increase confidence.

5. Join a Group

• Find a local falls prevention class, walking group or community movement session.

• If available, connect with an EverFit provider in your area.

A Story That Needs Changing

We have spent too long telling people that slowing down is normal. That falls just happen. That frailty is a natural part of getting older.

None of these things are true — or at least, they do not have to be.

The real story is this: mobility is something we can preserve. Strength can be built. Balance can be trained. Frailty can be reversed. But only if we act.

If you or someone you love is entering their 70s, now is the time to build the foundation for your 80s and 90s. Movement is not just exercise. It is independence. It is freedom. It is life.

Additional Reading & References

• NHS Guidance: Falls in Older People – Assessing Risk and Prevention

• British Geriatrics Society – Fit for Frailty Report

• Age and Ageing Journal – Physical Exercise and Frailty

• National Institute on Aging (US) – Exercise and Physical Activity for Older Adults

• Public Health England – Falls Prevention Economic Modelling