Why Balance Training Matters for Parkinson's Disease: A Trainer's Guide to Preventing Falls

Nearly one million Americans are living with Parkinson's disease today, and every 11 seconds, an older adult is treated in an emergency room for a fall. At a recent PD Talk hosted by the Parkinson's Association of Southwest Florida, certified trainer and Balance University founder Chris Williams shared research that reframes falls entirely: they are not an inevitable part of aging or Parkinson's disease.
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Here's the test Williams uses to predict life expectancy in seconds: can you stand on one foot for ten seconds? Keep reading to find out why that matters, and what you can do about it.

Can Balance Training Really Help Prevent Falls in Parkinson's Disease?
Yes. Balance depends on three trainable systems, vision and inner ear (vestibular), foot pressure sensors (mechanoreceptors), and limb-position sensors (proprioceptors), working together with muscle strength. Because the brain remains adaptable at any age, regular balance and strength exercises can measurably improve stability and reduce fall risk in people with Parkinson's disease.

Why Falls Are a Serious Risk with Parkinson's Disease
Williams opened with sobering numbers: nearly 90,000 Americans are diagnosed with Parkinson's disease each year, and an older adult dies from a fall-related injury roughly every 19 minutes. For adults over 80, a significant fracture from a fall, such as a broken hip, carries only about a 50 percent survival rate.

He illustrated the stakes with a story from his own career: his first client, a former Navy minesweeper captain, used a towel bar for leverage to stand up and fell when it gave way, fracturing his shoulder and hip. He passed away about 16 months later.
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The Simple Test That Predicts Life Expectancy
A peer-reviewed study published in the British Journal of Sports Medicine found that adults who cannot stand on one foot for at least 10 seconds have a notably shorter life expectancy than those who can. Williams uses a 15-second single-leg stance as one of several quick self-assessments; needing to steady yourself twice or more suggests an elevated fall risk, he said, and that's exactly the population balance training is designed to help.

How Your Body Balances: Three Systems Working Together
Balance relies on three systems feeding information to the brain: the vestibular system (inner ear and vision), mechanoreceptors (pressure sensors in the feet), and proprioceptors (sensors that track limb position). Williams also described "freezing" episodes, which have no single known cause but can be triggered by medication, stress, or crowded spaces; physical contact, like touching a person's arm, can sometimes help the brain re-engage.

Why Exercise Physically Changes the Brain
Williams pointed to decades-old research showing that exercise and social engagement trigger the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of brain cells, including in regions tied to learning and memory. A 2007 German study found that people who exercised learned new information roughly 20 percent faster than those who didn't. The takeaway: regular movement doesn't just strengthen muscles, it helps the brain relearn where the body's balance limits are.

The Four Pillars of Better Balance
Williams structures his Balance University program around four pillars: leg strength, posture, flexibility, and balance itself. Leg strength, he said, is "gold," since it affects everything from standing up safely to digestion. Posture determines whether the body can shift its center of mass to stay upright. Flexibility, especially in the hamstrings and chest, supports proper movement patterns. Balance exercises, done last, take advantage of a brain already primed by exercise.
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A Simple Daily Exercise Worth Trying
One favorite: sitting down in slow motion instead of dropping into a chair, which works the leg muscles differently than standing up does. Williams recommends doing it five to ten times daily. His broader advice: never let more than two days pass without some form of movement, and walk whenever possible.

​Questions People Ask
Can Parkinson's disease patients improve their balance with exercise? Yes. Because the brain remains adaptable, regular balance and strength exercises can help people with Parkinson's disease reduce fall risk over time.

What causes freezing episodes in Parkinson's disease? There's no single known cause, but medication changes, stress, and crowded environments are common triggers. Physical touch can sometimes help a person start moving again.


Are falls a normal part of aging or Parkinson's disease? No. Falls are common but not inevitable; targeted balance and strength training can meaningfully reduce risk.

What type of shoes are best for balance? Firm, minimally cushioned, supportive shoes, combined with regular barefoot practice at home, allow the feet's pressure sensors to work most effectively.
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Conclusion
Balance isn't fixed. Like Williams put it, improving it is closer to learning a new language than following a diet: it takes consistent daily repetition, but the brain and body respond. For people living with Parkinson's disease, that means fall risk isn't just something to accept. It's something to train against.

Why Support Matters
A diagnosis of any form of Parkinson's can feel overwhelming. But with the right support and resources, individuals can maintain independence, quality of life, and emotional well-being.
For resources, referrals, and support in navigating Parkinson's and related conditions, contact the Parkinson's Association of Southwest Florida at www.paswfl.org or call 239-417-3465.

For over 25 years, PASWFL has provided free, high-quality services and programs to individuals and families touched by Parkinson's disease in Southwest Florida. Their goal is simple: help people live well with PD, regardless of where they are in their journey.

Each week, PASWFL offers more than 25 free programs and support groups, including:

• Wellness and fitness classes
• Speech Exercise classes
• Educational seminars
• Support for care partners
• Support groups

There are no fees to become a member, and PASWFL welcomes anyone touched by PD.

Take the First Step Toward Living Well
If you suspect early Parkinson's or have been recently diagnosed, you don't have to face it alone.
👉 Click here to sign up for the PASWFL newsletter
👉 Click here to become a member…it's free and confidential
To learn more, visit www.paswfl.org and discover the power of support, education, and community.

You don't have to live in SWFL to benefit from membership to the PASWFL. Membership is free and open to anyone with PD, their care partners or family members.