Welcome to our first entry of the Wellness Journal. We want to start with a topic that is of importance in our Klae community.
Falls are not just something that “happens with age.” They are one of the most serious and overlooked health risks facing Australians today.
In the last year alone, falls were the leading cause of injury hospitalisations, and the leading cause of injury deaths among older adults. And the numbers are going up.
In fact, there has been a 13 percent increase in fall-related deaths over the last decade for people over 65. A hip fracture at this age can be more life-threatening than smoking. It is often the most serious fracture someone over 60 can experience, with pelvic fractures coming in close behind.
The Reality After a Fall
The statistics are confronting, but they tell an important story.
Within six months of a fall, one in four people over 65 will pass away. That number jumps to over 40 percent for people aged 80 and above. Many others survive, but never fully return to the lifestyle they had before.
One large study followed over 122,000 people for 12 years. It found that for adults aged 60 and over, a hip fracture increased the risk of death by 178 percent within one year, compared to people the same age who had not experienced a fall.
Falls are not just inconvenient. They are devastating, both for the person and for their family.
In 2022–23, falls cost the Australian health system around five billion dollars, with impacts that are personal and not just financial.
Where and How Falls Happen
Most fall injuries don’t happen in extreme or dangerous situations. They happen in familiar places, often during everyday activities.
The most common causes include slipping or tripping at home, falling on stairs, or stumbling while walking.
The majority of falls happen inside the home, and nearly half occur during basic daily activities like moving around, dressing, or getting up from a chair.
The most frequent injuries are to the hips and lower limbs. Shoulder and upper body injuries are more common when the fall involves another person, like a bump or collision.
Why Ageing Alone Isn’t to Blame
We often think of falls as a natural part of ageing. But that’s only part of the story. A much bigger factor is the gradual loss of muscle and strength that comes from disuse, not just age.
This condition has a name, sarcopenia. It refers to the loss of muscle mass, strength and power as we grow older.
And it starts earlier than most people realise.
From around age 35, we begin to lose one to two percent of our muscle mass every year. After 60, this can increase to three percent a year. Adults who don’t do regular strength training can expect to lose two to three kilograms of muscle every decade.
The problem is, most people don’t notice it. They don’t see the number on the scale changing, because muscle is often replaced by fat.
This slow decline leads to reduced strength, slower reactions and poor balance. We lose fast-twitch muscle fibres, which are the ones that help us move quickly and catch ourselves when we trip or slip.
What This Means for Your Independence
Muscle loss doesn’t just make you weaker. It changes how you move, how you cope with stress or illness, and how easily you recover.
Everyday tasks like walking, lifting groceries, cleaning the house or even getting dressed can become more difficult. Studies show that people with moderate to severe sarcopenia are significantly more likely to experience disability and require assistance.
And the scary part is, you may not realise your strength is declining until it is too late.
The Good News is You Can Do Something About It
While we cannot stop time, we can absolutely slow the effects of ageing, and even reverse them in some cases.
Research shows that strength and power training can rebuild muscle, improve coordination, and reduce your risk of falling. These forms of training are especially effective when they are guided by qualified professionals and tailored to your body and goals.
And the best time to start? Not at 65.
Not when you’re already noticing weakness.
The best time is now, ideally in your thirties or forties. Because prevention always beats recovery.
How Klae Can Support You
At Klae, we specialise in movement and strength training that translates into real life. Whether your goal is to stay active, remain independent, or simply keep doing the things you love, we help you build a body that supports that for the long term.
We focus on the key areas that prevent falls and support healthy ageing.
This includes improving gait, balance, power, mobility and strength, all under the guidance of experienced coaches and health professionals who know how to personalise each session to where you’re at.
We also help you understand why each movement matters, so you’re not just doing exercises, you’re building confidence and ownership over your health.
Our approach is designed to be sustainable and progressive. You won’t just feel stronger. You’ll feel more stable, more coordinated and more capable in your everyday life.
Your Future Is Built Now
Whether you’re in your twenties and want to future-proof your body, or you’re in your sixties and want to restore strength and independence, it’s never too early, or too late, to start.
The goal isn’t just to add years to your life. It’s to add life to your years.
And that starts with how you move today.
Written by Resident Author
Dr. Kelvin Murray, (PhD) Neuro-Biomechanics Research.