Avoiding falls is an important part of staying healthy as you get older. Many people think falling is an inevitable part of aging, but that is not true. You can take action both in and outside your home to help reduce your chances of falling.

According to the National Institute on Aging, one in four adults ages 65 or older falls each year. Ten percent of those falls cause a serious injury. As people age, their risk of falling increases for a few reasons. Changes in eyesight and hearing, decreased muscle mass, and some medications can affect balance, and slower reflexes can impair the ability to respond to tripping.

This is a risk because falling can cause fractures and other injuries. Bones become thinner with age, so older adults are more likely to break a bone if they fall. The are also more likely to have a brain injury if they hit their heads.

Preventing a fall can make a big difference in your quality of life. Injuries from falling can potentially cause you to lose your independence. One fall can greatly change your life.

Risk factors that may lead to falling include:

• Medicines that cause dizziness or drowsiness, including antidepressants and sedatives
• Weakness in the lower body
• Vision problems
• Vertigo
• Tripping hazards such as throw rugs or clutter on the floor, pets and uneven steps or pathways
• Foot pain or wearing the wrong size or type of shoes
• A shortage of vitamin D in your system

Practice prevention

Here are some steps to take to help reduce your chances of falling.

1. See your doctor regularly

Your primary care physician (PCP) can review your medications, including over-the-counter medications and supplements, and talk with you about other risk factors.

2. Stick to a routine

Establish safe movement habits. This means always using the same motions to pick up items or move in and out of places. It’s also important to keep your hands free when moving. Multitasking or carrying too much at once can cause you to fall.

3. Check your home for trip hazards

Some things to look for include:

• Loose rugs
• Uneven surfaces
• Excess clutter
• Wires or cords on the ground
• Areas with poor lighting

The National Safety Council even suggests having someone help you rearrange your furniture so there is more space for walking.

4. Use tools to help keep your balance

Small household changes can help you stay safe.

• Install grab bars in your bathroom. This can make it safer to get in and out of the tub or shower.
• Use guard rails on stairs.
• Don’t rush to answer the door or the phone; take your time.
• Talk to your doctor about an assistive device, such as a cane or walker.
• If you have a cane or a walker, make sure you use it at home, not just when you go out.

5. Footwear matters

Wearing well-fitted shoes can help prevent you from falling. Loose-fitting shoes, like slip-on sandals, can increase the risk of falling.

6. Talk to your doctor about your medications

Certain medications may have side effects that make you more likely to fall. Make sure to talk to your doctor about the best time of day to take your medications to avoid dizziness and potential falls.

7. Brighten your home

8. Keep physically active

Keeping yourself healthy and active can help improve your balance. Resistance exercises can help keep your bones healthy and strong. Tai chi and other balance exercises are good, too. Working with a physical trainer or a physical therapist can help you learn ways to improve your balance and increase your strength.

9. Take extra precautions when away from home

Be careful when away from home. Take time to scan wherever you are for trip hazards and other fall risks. Allow yourself ample time to accomplish tasks and when traveling, keep in mind you may be tired and coping with a different time zone.

Learn more about fall prevention

WellMed and Optum encourage patients to talk to their doctor about staying safe. We also encourage you to see your doctor regularly, not just when you are sick. This can help prevent health problems and accidents.

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References:

1. Falls and fractures in older adults: Causes and prevention | National Institute on Aging. National Institute on Aging. (2022). https://www.nia.nih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention
2. Fall safety: Take steps to remain independent longer | National Safety Council. National Safety Council. (2024). https://www.nsc.org/community-safety/safety-topics/older-adult-falls
3. Facts about Falls | Older Adult Fall Prevention. US Centers for Disease Control and Prevention. (2024). https://www.cdc.gov/falls/data-research/facts-stats/index.html
4. Falls and Fall Prevention in Older Adults. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK560761/ (2023)