Every year in the United States, one in four older adults will experience a fall. Fall prevention becomes more important as you grow older, which is when you’re more likely to develop conditions such as osteoporosis, low vision, and mild cognitive impairment that can lead to falls and related injuries.
Falls don’t have to be an inevitable part of aging, and you can prevent them with the right planning and safety precautions. Here are several simple ways to reduce your risk of falls as an aging adult and maintain your mobility and well-being.
Review Your Medications
Some medications produce side effects such as dizziness, confusion, and poor balance, all of which can increase your risk of falling. If you’re using one or more medications, read their labels or package inserts to determine whether they have side effects that can lead to falls. If necessary, talk to your doctor about switching to another medication without these side effects.
Exercise Regularly
Exercise reduces your risk of falling in a number of ways. It can increase your muscle mass, make you stronger, and improve your balance and coordination. It can also keep your joints, tendons, and ligaments flexible.
If possible, try to start exercising on most days of the week and look for new, creative ways to sneak extra activity into your days, such as taking the stairs instead of the escalator. Consider doing a combination of mild weight-bearing exercises and balance exercises for the greatest benefits.
Wear the Right Shoes
Wearing practical, sturdy, and properly fitting footwear is another key to staying on your feet and reducing your risk of falling. Stick to wearing low-heeled, rubber-soled shoes with good traction, and avoid wearing shoes like high heels, flip-flops, and those with flat, slick soles that can easily lead to falls. If needed, your doctor can refer you to a podiatrist or foot specialist who can help you choose a great pair of shoes.
Get Vision and Hearing Tests
Small changes to your vision and hearing can increase your risk of falling. Vision changes can impair your eyesight and make it difficult to see hazards, while hearing issues can affect your balance and gait. See your healthcare provider regularly for vision and hearing tests, and address any related conditions right away.
Reduce Your Alcohol Intake
Any amount of alcohol can impair your balance and coordination and increase your risk for accidents and injuries. If you drink alcohol, aim to drink in moderation or stop drinking completely. The National Institutes of Health (NIH) recommends limiting yourself to two drinks or fewer in a day if you’re a man and a maximum of one drink in a day if you’re a woman.
Stay Hands-Free
Keeping your hands free when possible gives you the opportunity to hold onto stair railings and other supports that can keep you upright and prevent falls. Try to avoid carrying things like purses, water bottles, and phones in your hands. Instead, place these items into backpacks, shoulder bags, or fanny packs to stay hands-free.
Use Assistive Devices
Your doctor may recommend using one or more assistive devices if you have a health condition that puts you at higher risk for falls. Osteoporosis, thyroid disorders, and stroke are examples of such health conditions. Assistive devices that can help you avoid falls include walkers and canes.
Remove Clutter
Having a cluttered home can make it more difficult for you to move around freely without tripping on various objects. Take a look around your home — especially in high-traffic areas — to identify clutter and determine ways to free up walkways.
Remove or throw away things you don’t need, like old newspapers and boxes, and make sure any phone or electrical cords are secured against walls or baseboards. In some instances, you may also need to move furniture to make walkways wider and easier to navigate.
Illuminate Your Home
Having a well-lit home can make it easier for you to see fall hazards, including pets that may enjoy lying in walkways. Install night lights in bedrooms, bathrooms, and hallways, and put backlights on stairs to avoid missteps. Always turn lights on before using your stairs, and keep a few flashlights on hand in the event you have burned-out light bulbs or a power outage.
Make Bathrooms Safer
Many falls take place in bathrooms where floors can easily get wet and slippery. Fortunately, you can take steps to make your bathrooms safer. Place non-slip mats inside and outside of the shower, and consider installing grab bars in the shower and next to the toilet. Shower seats can also be useful if you feel safer bathing while sitting down.
If you continue to feel at risk of falling after making a series of changes to your home and lifestyle, ask your doctor about the possibility of working with an occupational therapist. An occupational therapist can show you ways to improve your mobility and live your life more safely, particularly if you have a health condition linked to falling.
Resource Links
“Keep on Your Feet—Preventing Older Adult Falls” via the Centers for Disease Control and Prevention
“Falls and Fractures in Older Adults: Causes and Prevention” via the National Institute on Aging
“Alcohol’s Effects on Health—Older Adults” via the National Institute on Alcohol Abuse and Alcoholism