Local Senior Center Lead Fight Against Falls Through Resistance Training

The Pasadena Senior Center at 85 E. Holly Street is expanding access to life-saving resistance training programs as new research demonstrates dramatic reductions in falls and fractures among older adults, with some interventions significantly cutting fall risk.

Located in Old Pasadena near the Memorial Park Station, the center offers a variety of evidence-based exercise classes, including strength training, chair aerobics, qigong, tai chi, and yoga, designed to address a growing crisis.

More than 25 percent of adults 65 or older experience falls annually, with three million treated in emergency departments for fall injuries.

Research published in the International Journal of Environmental Research and Public Health concludes that strength training with resistance machines appears optimal for inducing muscle development and reducing fall rates, fear of falling, and improving quality of life in older adults.

Research indicates that balance and functional exercises can significantly reduce fall rates among older adults.

After a period of consistent resistance training, participants have demonstrated substantial reductions in fall risk scores, significantly outperforming stretching groups.

The bone health benefits prove equally compelling.

Participants in moderate to high-load resistance exercises have shown increases in bone mineral density, compared to minimal improvement in inactive groups.

Surprisingly, research indicates that a sedentary lifestyle increases the risk of osteoporosis, and while weight-bearing exercises like walking are generally beneficial for bones, previously sedentary older adults should gradually increase activity to mitigate fall risk.

Falls often occur in bathrooms when sitting or standing while using toilets or showers, and at night in dark bedrooms.

Half of all older adults who break a hip never fully regain independence.

The Pasadena Senior Center’s programs align with the broader Village Movement, which has established over 300 villages nationwide helping seniors age in place.

The movement emerged from seniors’ desire to avoid relying on nursing homes, retirement communities, and hired helpers.

Current evidence supports moderate intensity resistance training three days weekly, including two to three sets of exercises per major muscle group at 50-80 percent intensity.

Tai Chi has demonstrated significant effectiveness in reducing falls among participants, with some studies showing reductions of up to 55 percent in the risk for multiple falls, particularly among more robust older populations.

The Helpful Village platform now powers over 110 villages nationwide, including 18 in California, providing technology support for community-based aging programs like those offered in Pasadena.