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Simple Ways to Prevent Falls in Older Adults
Falls put you at risk of serious injury. You can prevent falls by taking these simple measures, from reviewing your medications to removing hazards in your home.
Fall prevention is an important topic to consider as you age. Physical changes, health conditions, and sometimes the medications used to treat those conditions make you more prone to falling as you get older. In fact, falls are the leading cause of injury among older adults. However, the fear of falling doesn’t have to dominate your life. Instead, consider these six simple fall-prevention strategies.
1. Schedule an Appointment with Your Healthcare Provider
Start by making an appointment with your healthcare provider. To assess your risk and discuss fall-prevention strategies, your healthcare provider will cover the following:
– Your medications: Make a list of your prescription and over-the-counter medications and supplements, or bring them with you to your appointment. Your healthcare provider can review your medications for side effects and interactions that may increase your risk of falling. To help prevent falls, your healthcare provider may consider stopping medications that make you tired or affect your thinking, such as sedatives, antihistamines, and certain antidepressants.
– Previous falls: Write down the details, including when, where, and why you fell. Be prepared to discuss instances where you almost fell but were caught by someone or something. Such details can help your healthcare provider identify specific fall-prevention strategies.
– Your health conditions: Certain eye and ear disorders can increase your fall risk. Be prepared to discuss your health conditions and how comfortable you feel when walking—for example, do you experience dizziness, joint pain, shortness of breath, or numbness in your legs when walking? Your healthcare provider may also evaluate your muscle strength, balance, and walking style (gait).
2. Keep Moving
Physical activity can help you prevent falls over the long term. With your healthcare provider’s approval, consider activities such as walking, water exercises, or tai chi—a gentle exercise that involves slow, graceful dance-like movements. These activities reduce the risk of falls by improving strength, balance, coordination, and flexibility.
If you avoid physical activity because you’re afraid it will make you more likely to fall, talk to your healthcare provider. Your provider may recommend carefully supervised exercise programs or refer you to a physical therapist. A physical therapist can create a custom exercise program aimed at improving your balance, flexibility, and muscle strength.
3. Wear Sensible Shoes
Consider changing your footwear as part of your fall-prevention plan. High heels, soft slippers, and shoes with slippery soles can make you more likely to slip, stumble, or fall. Instead of walking in socks, opt for well-fitting, sturdy, flat shoes with non-slip soles. Sensible shoes can also help reduce joint pain.
4. Eliminate Home Hazards
Take a look around your home for potential fall hazards. To make your home safer:
– Remove boxes, newspapers, electrical cords, and phone cords from walkways.
– Move coffee tables, magazine racks, and plant stands from high-traffic areas.
– Secure loose rugs with double-sided tape, tacks, or a non-slip backing—or remove the rugs entirely from your home.
– Repair loose wooden floorboards and carpeting immediately.
– Store clothing, dishes, food, and other necessities within easy reach.
– Clean up spilled liquids, grease, or food right away.
– Use non-slip mats in your bathtub or shower. Consider using a bath seat to allow you to sit while showering.
5. Light Up Your Living Space
Keep your home well-lit to avoid tripping over hard-to-see objects. Additionally:
– Place night lights in your bedroom, bathroom, and hallways.
– Keep a lamp within reach of your bed in case you need to get up in the middle of the night.
– Create clear pathways to light switches that aren’t near room entrances. Consider using traditional switches for glow-in-the-dark or illuminated switches.
– Turn on the lights before going up or down the stairs.
– Flashlights in easy-to-find places in case of a power outage.
6. Use Assistive Devices
Your healthcare provider may recommend using a cane or walker to help keep you steady. Other assistive devices can also be beneficial. For example:
– Install handrails on both sides of staircases.
– Use non-slip treads for bare-wood steps.
– Consider an elevated toilet seat or one with armrests.
– Install grab bars for the shower or bathtub.
– Use a sturdy plastic seat in the shower or bathtub, along with a handheld showerhead to bathe while sitting.
If needed, ask your healthcare provider to refer you to an occupational therapist. They can help you think through strategies to prevent falls. Some solutions are simple and relatively inexpensive, while others may require professional help or a larger investment. If you’re concerned about costs, remember that an investment in fall prevention is an investment in your independence.
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