Be proactive to prevent falls

Falls are common as we age, but they are not a normal or inevitable part of growing older. Each year, millions of older adults experience falls that can result in broken bones, head injuries or worse. While anyone can take a bad fall, both the likelihood of falling and the severity of injuries increase with age.

Why fall prevention matters

Most falls can be prevented by understanding your risk. Falls are the leading cause of injury for adults age 65 and older.

• Each year, about 1 in 4 older adults report falling.
• Falls can cause broken bones, head injuries and a loss of confidence or mobility.

Common reasons older adults fall

Falls in the home occur more often among older adults who have difficulty walking without assistance or who struggle with daily activities such as bathing, dressing, cooking and cleaning. Seniors who are more independent are more likely to experience falls outdoors, often while walking on uneven surfaces, navigating curbs or dealing with weather-related hazards. Most falls happen when multiple risk factors work together, including: 

• Muscle weakness or balance problems
• Medication side effects
• Vision or hearing changes
• Home hazards
• Unsafe footwear
• Slippery outdoor conditions such as snow or ice

Steps you can take to help prevent falls

Understanding your personal risk is the first step toward staying on your feet. Simple changes to your home, health habits and daily routines can significantly reduce your risk of falling.

Review your medications

Some prescription and over-the-counter medications can cause dizziness, sleepiness or balance problems, especially when combined.

• Ask your doctor or pharmacist to review all the medications you take, at least once a year.
• Let them know if you have felt lightheaded or unsteady.

Build strength and improve balance

Strong muscles and good balance help you recover if you trip.

• Stay physically active with exercises that focus on strength, balance and flexibility, such as walking, tai chi or guided balance programs.
• If you’ve fallen before or feel unsteady, ask your provider about physical therapy or balance training. 

Make your home safer

Many falls happen at home, often due to simple hazards. This room-by-room checklist (download here) can help you spot and fix risks before a fall happens.

• Improve lighting throughout your home, especially hallways and stairs.
• Remove throw rugs and keep walkways free of clutter.
• Install grab bars in bathrooms and handrails on both sides of stairs.
• Keep frequently used items within easy reach.
• Consider a phone, watch or other medical alert system in case you fall.

Wear the right footwear

What you wear on your feet matters.

• Choose shoes with good support and nonslip soles.
• Avoid walking in socks or smooth-soled slippers, especially on stairs or hard floors.
• Make sure shoes fit well and feel stable.

Check your vision and hearing

Changes in vision or hearing can affect balance and awareness of your surroundings.

• Have your eyes and hearing checked every year.
• Update glasses or hearing aids as recommended and wear them consistently.

Be cautious outdoors, especially in winter

Preparation and caution can significantly reduce your chance of slipping or falling.

• Wear shoes or boots with good traction, or use ice cleats when needed.
• Use handrails and walk slowly on icy surfaces.
• Use a well-fitted cane or walker, if recommended. 
• Keep walkways clear of snow and ice when possible, and use salt or sand for traction.
• When getting out of the car, check the ground before standing.
• Wear sunglasses to reduce glare during the day.
• Choose well-lit areas at night.
• Take your time and walk at your own comfortable pace.

If you do fall

Even if you are not hurt, tell your health care provider.

• A fall can be a warning sign that something needs attention.
• Your provider can help identify risks and create a plan to help prevent future falls.
• If you hit your head seek medical care right away.

Take the next step

Falls are preventable. By staying active, making small safety changes and talking with your health care team, you can maintain independence and confidence as you age.