IMG 3634 1

For those interested in a more comprehensive program, I've created a video course called "The Core-7." In this course, I'll guide you through the top seven fast-twitch exercises in detail. To learn more, visit thegaitwaygroup.com

Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to "add life to their years." For inquiries, contact Erik at erik@eriklehane.com.

Every year, millions of seniors' experience falls. Tragically, thousands lose their lives, and countless others never fully regain their prior level of independence.

While many factors contribute to falls, loss of power is one of the most significant yet overlooked causes. Power — the ability to generate force quickly — is what helps you catch yourself when you stumble.

Unfortunately, power declines with age. In fact, it starts as early as your 30s, primarily due to the gradual loss of fast-twitch muscle fibers. By the time you reach your 60s or beyond, you may be at serious risk for falling without even realizing it.

Try This Simple Test to Assess Your Fall Risk
Before you begin, if you experience pain or have any medical conditions that limit your ability to exercise, do not attempt this test.

Find an open space and lie down on your back.
Roll to one side and transition onto your hands and knees.
Bring one leg forward into a half-kneeling position.
Stand up.
✅ If you can complete this test smoothly, your power is still in good shape.
❌ If you struggle or cannot complete it, this is a glaring red flag. It indicates a loss of power, putting you at high risk for falling.

Why This Matters
Standing up from the floor requires a rapid production of power. Without sufficient power, you lose the ability to make the split-second corrections needed to prevent a fall. A delay of even a few tenths of a second could mean the difference between catching yourself or suffering a serious injury — like a fractured hip.

How to Improve Your Power and Prevent Falls
The good news? You can train for power at any age. A simple yet effective place to start is by practicing the test itself.

*Perform five repetitions daily.

*Time yourself and aim to gradually decrease your time.

*Focus on moving quickly and efficiently, as speed is the key metric for power.

✅ Just one minute a day can significantly reduce your fall risk and enhance your confidence and quality of life.

For those interested in a more comprehensive program, I’ve created a video course called “The Core-7.” In this course, I’ll guide you through the top seven fast-twitch exercises in detail. To learn more, visit thegaitwaygroup.com

Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to “add life to their years.” For inquiries, contact Erik at erik@eriklehane.com.