Dr. Adam: Balance is the key to preventing falls, and it naturally deteriorates as we get older. The good news is that it’s never too late to gain it back. My 90-year-old mother is a good example. She was a ballet dancer who worked on balance for most of her life. As she aged, her balance worsened. But recently she restarted her efforts, and the results are impressive.

Several effective exercises can promote better balance, and we do them together a few times a week. Standing on one leg and counting for five seconds is the simplest exercise. (If you’re younger, you can try it for longer.) But my favorite is a game we call The Clock.

Here’s how we do it: She starts out with both feet firmly placed on a level, uncarpeted floor and imagines she’s standing in the middle of a big clock. I’ll call out “3 o’clock, 6 o’clock,” and so on. She lifts one foot, extends her leg and puts her foot on the hour of the clock, then returns her foot to the center. As we go around the clock, she has the choice of using her right or left leg. It’s a particularly good activity because as she’s working on her balance, she’s also engaging her brain, which is crucial for balance.

I also recommend yoga, tai chi, Pilates and weight training. These practices work on balance and improve strength. Strong muscles help to keep us steady and support us.

This brings me to the importance of anticipating places that could lead to a fall. According to most studies, they’re in your own home. To prevent accidents, have grab bars installed in your bathroom. You don’t want to reach for a towel rod that might loosen and drop to the floor when you need something to hold onto. Check that all your carpets are firmly attached to the floor, put no-slip strips on tile or wood stairs, and be sure that handrails are sturdy. Keep the pathway to your bathroom lit at night, and pots and pans in your kitchen within easy reach.

As you get older, you’ll want to pay more attention to how you’re walking. The other day, I observed a patient stumbling a little as he walked into my office. I told him: “It’s time to get a cane.” His response was not unusual. “I don’t want a cane. I’m too embarrassed.” I wanted him to get the message, so I was firm and said, “You’re going to be a lot more embarrassed if you fall and break something and end up in a wheelchair or need a walker.”

If you notice your gait isn’t as steady as it used to be, I suggest getting a prescription for physical therapy. A therapist will work on your balance and strength and evaluate whether you need a cane. It’s a much better idea to be proactive than to wait for a fall to happen.

In the same vein, I strongly promote keeping up with your annual exams. Problems with your vision, inner ear or sense of touch in your feet or ankles can all contribute to an unsteady gait; these are things your doctor will check.

We all want to be at ease getting around in our world. If you commit to working on your balance and strength, keeping your home safe, paying attention to how you’re walking and getting annual exams, you’ll be able to put the fear of falling behind you.