More than 14 million people ages 65 or older report falling every year, and nearly 40% of those trips, slips, and blips require medical treatment or restrict activity for at least a day, making them the leading cause of injury for seniors. That’s not something to look forward to.

Fortunately, you can dramatically reduce your risk of falls.

Strengthening your core muscles when you are middle-aged (and keeping them strong as you age) is proven to provide significant protection against falling when you are older.

Muscle density (not size) is the key to stability and agility, according to research published in the journal Science Direct. And you can achieve that by doing core-strengthening exercises such as planks, squats, lunges, bridges, clamshells, and leg presses (single and double).

In addition, yoga poses such as sun salutation are effective core-builders, and HIIT walking routines can also help if you make sure to contract your core, straighten your torso, lower your shoulders, and keep your head level. Walking with high knees is also super-effective.

I suggest you practice what are called "learn to fall" exercises as well, and do what my wife Dr. Nancy says is the key to longevity: Use railings on all stairs.

If you combine these balance and core-strengthening activities with a diet full of fresh veggies, fruits, and fatty fish that helps eliminate belly fat, you'll have even more protection against falling.

The core of the problem is not taking these steps today to protect yourself tomorrow.