PATTAYA, Thailand – Older adults can reduce their risk of serious falls by developing strength, power and balance before an emergency occurs, speaker Barry Jones told the Pattaya City Expats Club (PCEC) on Wednesday, Oct. 7, 2026.
During his presentation titled “Get Up Off the Floor,” Barry described falls as a major threat to independence in later life. He said age-related declines in muscle mass, balance and reaction speed can make a fall more likely and recovery more difficult. Strength helps a person rise from a chair or climb stairs, he said, while power allows the body to react quickly enough to recover from a stumble.
Assisted by Warirat Tuekrathok, they demonstrated several ways to rise from the floor, including rolling to one side, moving onto the hands and knees and using a chair or wall for support. Warirat also demonstrated sit-to-stands, seated marches, leg extensions, heel and toe raises, and balance drills. Barry advised anyone who falls to remain calm, check for injuries, breathe slowly and identify stable support before attempting to stand.
Prevention begins at home, Barry said. He recommended removing loose rugs and other trip hazards, avoiding slippery socks and loose clothing, and installing secure handrails or grab bars in bathrooms, kitchens and other high-risk areas. He also cautioned against moving a person whose leg position may indicate a hip or femur fracture, saying emergency assistance should be called instead.
Barry encouraged regular resistance, balance, mobility and coordination training. He highlighted stair climbing, controlled hip-hinge movements and kettlebell exercises as ways to strengthen the legs and train the fast-twitch muscle fibers used to correct a stumble. Beginners, he said, should start with light weights, learn proper techniques and increase the load gradually.
The presentation also addressed dizziness after standing, hydration and nutrition. Barry suggested pausing after sitting up or standing, particularly at night, and discussed nutrients and supplements including CoQ10, vitamins D3, B12 and C, magnesium, creatine and whey protein. He repeatedly urged audience members to consult a doctor because supplements may interact with medications or be unsuitable for some medical conditions.
Barry closed with a direct message: walking, protein and supplements may support health, but they do not replace resistance exercise. Practicing safe floor-recovery techniques and building strength before a fall, he said, can help older adults protect their mobility and independence.
Following the presentations, MC Ren Lexander brought everyone up to date on upcoming Club events followed by the Open Forum portion of the meeting where questions are asked and comments made about Expat living in Thailand, especially Pattaya. To learn more about the PCEC, visit their website at https:/pcec.club. A video of the presentation can be viewed on the PCEC’s YouTube Channel at https://www.youtube.com/watch?v=Md9TUxXmL9I.
