Balancing Act: Essential Fall Prevention Tips for Older Adults

Written By Molly Quigley

Fall prevention is key for maintaining independence as you age. Falls are the leading cause of injury in adults 65 and older. Every year, over 1 in 4 adults over 65 will fall. A fall can lead to broken bones, long-term health issues, or, in severe cases, can be life-threatening. As scary as falls are, they shouldn’t stop you from living an active life. Luckily, simple lifestyle changes can greatly reduce the risk of falling.

Infographic by Gabrielle Bailey and Oliver Baer-Benson

Talk to your Doctor

If you take multiple medications you may be more at risk for a fall as medications can cause dizziness and confusion. Talk to your doctor about your medications and their potential side effects. Certain health conditions like diabetes, inner ear problems, foot pain, nerve damage, and postural hypotension (drop in blood pressure when standing) can increase fall risk. Tell your doctor about previous falls and discuss whether your health conditions make you more susceptible to a fall. Get your vision and hearing checked regularly. If you need them, wear prescription glasses or a hearing aid. While a change to vision or hearing may seem minor, it can lead to an increased risk of falling.

Stay Active

There are many benefits to exercise, fall prevention being one of them. Maintaining an active lifestyle will help you improve strength, coordination, endurance, flexibility, and balance. Before jumping into a new workout, talk to your doctor and get an all-clear. Exercises like walking, biking, dancing, and water aerobics can help build endurance. Weightlifting and training with resistance bands can help you strengthen your muscles, while Tai Chi and yoga can help you build strength and flexibility and improve your balance. There are also specific at-home exercises you can do to improve balance. If you are worried about falling during exercise, your primary care provider can recommend a supervised exercise program or a physical therapist to guide you through safe workouts.

Diet and Hydration

Eating well is important for overall health and for fall prevention. A healthy diet with special care to get enough vitamin D and Calcium will provide you with the necessary nutrients to maintain strong bones. If you are interested in learning more about how nutrition can improve your heath, check out HSL’s blog post on the MIND diet. It's also important to ensure you are drinking enough water. Dehydration can lead to dizziness which could result in a fall. It’s also important to limit the consumption of alcohol. Alcohol is a central nervous system depressant that can make people more unsteadying and increase the chance of a fall.

Dress for Success

Wear proper, supportive footwear with sturdy, rubber, nonskid tread and a flat sole. Good shoes are no good if they aren’t on! Make sure you are keeping your shoes on, even in the house. Don’t walk around in socks and make sure your laces are tied properly. It’s also helpful to have a bag like a backpack or fanny pack that allows you to keep your hands free.

Canes and Walkers

Tools like canes and walkers can help you maintain independence and an active lifestyle while preventing falls. If your doctor recommends using an assistive device, discuss getting the right size and ensure you know how to use the device properly. A physical therapist can help teach you to use your assistive device correctly.

Make Your Home Fall Proof

Remove Hazards

A clean home is a happy (and safe) home! Ensure your walkways are safe by clearing clutter and cords off the floors. Immediately clean up spills on the floor. Remove obstacles like plants and small tables from high-traffic areas. Further, protect yourself from falls by ensuring all rugs are nonslip. Also, make sure the items you use daily are easy to access and you don’t have to strain or use a ladder to reach them. For more information, check out the room by room guide linked at the bottom of this blog post.

Keep your Home Well-lit

Having a well-lit home can help you see clearly and is important for avoiding falls, especially on stairways. Adding night lights to your rooms and hallways makes your house cozier and safer. You can also add a lamp within reach of your bed so you don’t have to get out of bed in the dark. Consider glow-in-the-dark light switches that are easy to see. Have flashlights easy to access throughout your home in case of a power outage.

Assistive Devices

Many tools can make your home safer and your life easier. To prevent falls in the bathroom you can add non-slip tread to the floor, install a chair and grab bars in the shower or bathtub, and add a raised toilet seat with armrests. You can make your stairwell safer by adding non-slip tread to the steps and making sure there are rails on both sides of the stairs.

Conclusion

Falls can be scary, but there are simple tips you can implement to take control of your health, safety, and independence. Talking to your doctor about your medications, health concerns, and previous falls along with staying active, eating well, wearing proper footwear, using assistance devices, and modifying your home can greatly reduce your risk of a fall.

 
Molly Quigley
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