A Body That Doesn't Fall is Built by "Dancing" ─ Why Online Dance Reduces Fall Risk in Elderly Women

"I'm afraid of falling, so I don't want to go outside."

As we age, this feeling becomes more realistic. Falls can easily lead to serious injuries for the elderly, resulting in reduced outings and activity levels, further decreasing muscle strength and balance—this vicious cycle is difficult to break with just personal motivation.

On the other hand, even if you know that "exercise is important" to reduce the risk of falling, making it a habit is challenging. Lack of transportation, dangerous roads due to snow and ice, lack of time due to family care or housework, distant exercise facilities……. Moreover, some people might tense up at the mere mention of "exercise." Here, a somewhat unexpected yet reasonable option that emerges is dance.

Dance is not just "fun exercise," but also "balance practice"

It's often said that dance is good for health. It brightens your mood, fosters interaction, and engages the mind. These are certainly significant. However, what makes this article interesting is that it directly addresses dance in the practical context of "fall prevention."

One key to reducing the likelihood of falling is postural stability. We recognize obstacles with our eyes, sense changes in body orientation and acceleration with our inner ears, and gather information from the sensations in our feet and joints (the sense of body position and movement). The brain integrates these and sends commands to the muscles. As we age, these mechanisms gradually change, making the body more prone to "sway" even when just standing. Greater sway is often considered more unstable and at higher risk of falling.

Dance addresses this issue. This is because dance steps involve more than just moving the feet.
Weight shifting, standing on one leg, movements that take the body off its axis, precise control in rhythm……in other words, it tends to become relearning balance itself.

Study details: "Ballet x Modern" twice a week for 12 weeks via Zoom

The article introduces an online dance program for women over 65 in Montreal, Canada. Conducted via Zoom twice a week, 75 minutes per session, for 12 weeks. The content is structured like a "fusion of ballet and modern," with a flow such as the following.

• 15-minute warm-up

• Movements of bending and stretching the knees (plié)

• Standing on one leg and extending the opposite leg (tendu)

• Steps moving in a waltz rhythm (balancé)

• Modern dance elements using "almost falling movements" and the curvature of the spine (Limon/Graham style movements)

• Finishing with seated stretches

The point is that these naturally include movements of weight shifting, single-leg support, and off-center body positioning. Additionally, to ensure safety even online, technical support and staff monitoring participants were present on Zoom.

Participants were evaluated face-to-face before, during, and after the program, measuring leg strength, dynamic balance, and postural stability.

What changed? "Wobbling" decreased in 6 weeks, and muscle strength improved at the end

The results are concrete and positive.
At the 6-week mark, lateral sway while standing decreased, and dynamic balance improved. Furthermore, calf muscle strength improved by the end of 12 weeks. Muscle strength was assessed using practical indicators like "how many heel raises can be done in 30 seconds."

The topic of fall prevention often ends with "let's continue," but this study shows "what changes occurred and when." In terms of daily life, it suggests that weight shifting while walking, descending steps, and lateral movements like cleaning might become a bit easier.

"Precisely because it's online," there's a group it benefits

This article discusses the value of online not as a "pandemic substitute," but as a means to reduce structural barriers.

• Living far away and unable to attend classes

• Difficult to leave home for long due to family care

• Afraid of icy roads in winter

• Exercise facilities are not barrier-free/intimidating

• Dance instructors are concentrated in urban areas

With online, you can participate safely from home. Additionally, seeing faces makes it easier to form a "loose community." More people find it easier to continue sharing the same music and choreography than silently doing strength training.

Notable reactions on social media: empathy and a chain of "I could do this"

When the content of this article (and the introduction of the study) is shared, the following types of reactions tend to gain traction on social media.

1) "Even if I'm not good at exercise, with dance..." type

Those who feel pressured by "I have to exercise" are relieved by the phrase **"exercise that doesn't look like exercise."** Comments like "I can't handle the gym, but my body moves with music" and "I might continue if it's 'dance time' instead of a lesson" gather empathy.

2) "I understand the fear of falling" type (voices of those affected and their families)

Reactions are strong not only from the elderly themselves but also from family members watching over them.
Comments like "My mother goes out less since she fell once," "Winter is especially scary," and "I want some 'at-home' options" reflect the realization that falls can quickly take away the freedom of daily life.

3) "Online is surprisingly the right choice" type

Despite the preconception that "online might be lonely," in reality, the "presence of others" becomes a motivation.
Comments like "I do it because the teacher is watching me through the screen" and "Just gathering at the same time helps me continue" are common.

4) "How do you ensure safety?" realistic concerns

Alongside positive reactions, safety concerns always arise.
Comments like "I'm afraid of falling," "There's no space," and "I'm worried about my knees" reflect concerns about implementation barriers. This is an important perspective, and the article mentions that "there was a monitor on Zoom." The study was conducted with "safety design included," which provides hints for generalization.

*Among the social media reactions, there are also posts promoting the research (introductions by related university departments), indicating progress in the social sharing of the research.*

Introduction to "Fall Prevention Dance" you can start today (safety first)

Even if you don't replicate the same program as the study, you can incorporate the concept. The point is to gradually include elements related to balance rather than "dancing flamboyantly."

• Creating a safe environment: Check for slippery floors, tidy up cords and rugs. Place a stable chair or table nearby.

• Start with "support you can hold": Even being able to touch the back of a chair with one hand makes a difference in peace of mind.

• Move your weight carefully: Slowly shift side to side→small forward and backward→balance on one leg, in that order.

• Awaken your calves: Light heel raises, ankle rotations. Surprisingly important for fall prevention.

• Stop if you're tired: Rest before you get too out of breath. Stop if you feel pain.

• Consult a professional if concerned: If you have a medical history or strong anxiety, consult a doctor or physical therapist for peace of mind.

The beauty of dance lies in its "ease of continuation" rather than "correctness." Feeling uplifted by music, and in the "meantime," balance and muscle strength develop. This is quite powerful in the world of fall prevention.

Conclusion: Dancing increases your future freedom

The message of this article is simple.

Exercise to prevent falls doesn't have to be strenuous. In fact, it's better if it's enjoyable. The online format lowers the real-world barriers of travel, weather, and role burdens, reaching those who have been prone to miss out on exercise.

"Dancing" is both a hobby and entertainment, as well as training to regain body awareness.
Today's 75 minutes might support tomorrow's "walking alone," "going outside," and "visiting places you like."

Reference URLs (no links in the text / compiled here)

1. https://www.concordia.ca/cunews/main/items/the-conversation/2025/bringing-the-dance-studio-home-can-improve-balance-and-reduce-th.html
   A page where the university introduces the research background and program overview (in the context of social sharing of research).

2. https://digitalcommons.wku.edu/ijes/vol17/iss1/11/
   A related paper page published in the International Journal of Exercise Science (for checking details of research design, subjects, and evaluation indicators).

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11166139/
   An open-access paper dealing with the effects of online dance interventions on postural stability, dynamic balance, and muscle strength (supporting background and significance).

4. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012424.pub2/full
   A review summarizing the effectiveness of exercise (especially balance/functional exercise) in fall prevention (supporting general evidence).

5. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1384387/full
   A study examining the effects of a 12-week online dance intervention (related findings on the same theme).