What Is Considered a Fall Risk—And How Yoga Can Help Keep You Off the Medical “Fall Risk List”

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Understanding the Medical “Fall Risk List”

You’ve likely heard your doctor mention being “at risk of falling” during a checkup. Medically, this means your likelihood of falling is high enough to raise concern for potential injury or loss of independence. According to the Centers for Disease Control and Prevention (CDC), one in four older adults experiences a fall each year, making it one of the most common causes of injury in those over 65 (CDC, 2024).

But here’s the encouraging news: most falls are preventable—and a mindful, movement-based practice like yoga can help keep you off that medical fall risk list.

Why You Might Land on the Fall Risk List

Being identified as a fall risk isn’t a reflection of how coordinated you are—it’s about how the body, environment, and mind interact. Health professionals evaluate three main areas:

• Physical factors: muscle weakness, reduced flexibility, or impaired balance.

• Environmental factors: hazards such as uneven flooring or dim lighting.

• Cognitive and sensory changes: slower reflexes or diminished proprioception (your internal GPS).

  
  

Each of these components contributes to your ability to react quickly and maintain stability—skills that yoga naturally strengthens over time.

How Yoga Helps Keep You Off the Fall Risk List

The medical community and yoga philosophy actually agree on one thing: prevention beats reaction. Yoga strengthens balance, stability, proprioception, and mindfulness—all crucial to fall prevention.

Research confirms that exercise, particularly balance and functional training, significantly reduces falls among older adults (Sherrington et al., 2020). A systematic review found that yoga enhances postural stability and neuromuscular control in adults, even those with preexisting conditions (Green et al., 2019).

By teaching awareness of weight distribution and grounding, yoga rewires the body’s response to imbalance before a fall can happen.

The Science of Staying Off the Fall Risk List

Multiple studies validate yoga’s protective role against falls. A BMC Geriatrics study showed older adults who practiced yoga regularly improved their mobility and daily functioning (Groessl et al., 2018). A 2025 Lancet Healthy Longevity randomized trial found an Iyengar yoga–based program reduced actual falls among adults over 60 (Oliveira et al., 2025).

The takeaway? Yoga isn’t just “stretching”—it’s a scientifically grounded practice that strengthens both body and awareness, helping you stay stable, confident, and yes, firmly off that fall risk list.

Safely Beginning Your “Stay Steady” Yoga Journey

If you’re ready to begin, look for gentle or chair-based yoga classes created for older adults. Certified instructors—like those featured on the Young Heart Yoga App—teach with alignment, safety, and accessibility in mind. Start slowly, focus on consistency over intensity, and remember: even a slight wobble means your body is learning.

Confidence, Balance, and a Grounded Future

Fall prevention doesn’t start at the doctor’s office—it begins on the yoga mat. With mindful movement, improved strength, and better body awareness, you can step confidently into each day without worrying about the “list.”

Your body knows how to find balance; yoga simply reminds it how. Stay steady, strong, and serene—download the Young Heart Yoga App today to start your practice.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Centers for Disease Control and Prevention. (2024, October 28). Older adult falls data and research. U.S. Department of Health & Human Services. https://www.cdc.gov/falls/data-research/index.html

• Green, E., Huynh, A., Broussard, L., Zunker, B., Matthews, J., Hilton, C. L., & Aranha, K. (2019). Systematic review of yoga and balance: Effect on adults with neuromuscular impairment. American Journal of Occupational Therapy, 73(1), 7301205150p1–7301205150p11. https://doi.org/10.5014/ajot.2019.028944

• Groessl, E. J., Maiya, M., Schmalzl, L., Wing, D., & Jeste, D. V. (2018). Yoga to prevent mobility limitations in older adults: Feasibility of a randomized controlled trial. BMC Geriatrics, 18, 306. https://doi.org/10.1186/s12877-018-0988-8

• Oliveira, J. S., Sherrington, C., Lord, S. R., Tiedemann, A., et al. (2025). The effect of an Iyengar yoga–based exercise programme versus a seated yoga relaxation programme on falls in people aged 60 years and older (SAGE): A pragmatic, two-arm, parallel randomised controlled trial. The Lancet Healthy Longevity. https://doi.org/10.1016/j.lanhl.2025.100749

• Sherrington, C., Fairhall, N., Wallbank, G., Tiedemann, A., Michaleff, Z. A., Howard, K., Clemson, L., Hopewell, S., & Lamb, S. E. (2020). Exercise for preventing falls in older people living in the community: An abridged Cochrane systematic review. British Journal of Sports Medicine, 54(15), 885–891.