Falls are a leading cause of injury among older adults, but the good news is they are often preventable. As we age, factors such as decreased mobility, vision impairments, and environmental hazards can increase the risk of falling. In fact, one in four adults over age 65 fall each year and are the leading cause of injuries they experience. To help keep you or your loved ones safe, here are tips you can easily implement at home.
1. Exercise.
One of the best ways to prevent falls is to stay active. Regular exercise strengthens muscles, improves balance, and enhances coordination, all of which are essential for stability. Activities such as walking, swimming, and yoga are great ways to keep your body moving. You may also want to consider specific balance exercises, like Tai Chi or leg lifts, which may reduce fall risks.
According to Lakes Regional Healthcare Physical Therapist Jason Munden, strengthening your core and lower body through exercise can make everyday movements, like getting up from a chair or climbing stairs, easier and safer. He added, “Always consult with your healthcare provider before starting a new exercise regimen, especially if you have existing health conditions or are recovering from a recent injury.”
2. Remove fall hazards in your home.
Your home should be a safe space, and Lakes Regional Healthcare Director of Home Care and Hospice Jill Christoffels said common household items can present fall hazards. She suggests doing a safety check of each room. “Remove clutter such as loose rugs, shoes, or electrical cords that may cause trips,” she said. “Ensure walkways are clear, especially in high-traffic areas like hallways and entryways.”
In the bathroom, consider using non-slip mats inside the shower or bathtub and installing grab bars to provide additional support. Also, rearranging furniture to provide more open space can reduce the risk of bumping into sharp corners or tripping.
3. Improve your ability to see obstacles.
Vision plays a crucial role in your ability to avoid hazards. As we age, vision often deteriorates, making it harder to see obstacles in your path. Regular eye exams are essential to ensure your vision is as sharp as possible. If you wear glasses, make sure your prescription is up to date.
Good lighting can make a world of difference in fall prevention. Install brighter bulbs in poorly lit areas, such as staircases, hallways, and entryways. Motion sensor lights and night lights are also helpful for illuminating your path at night, especially if you frequently get up to use the restroom or grab a drink of water. Install these in your bedroom, hallways, and bathrooms.
4. Use fall prevention devices.
Using or installing simple fall prevention devices can significantly reduce the risk of accidents. Grab bars in bathrooms near the toilet and shower can help provide extra stability when standing or moving. Stair railings on both sides of a staircase add balance and support when going up or down.
You might also want to consider using a shower chair or a raised toilet seat if you find it difficult to stand for long periods. Also consider installing a hand-held shower nozzle to bathe while sitting down. Non-slip treads on stairs or ramps can provide added traction and make walking safer, especially on wet or slippery surfaces. Using a walker or cane can also help you be steadier when you walk.
5. Wear proper clothing and footwear.
The clothes and shoes you wear can affect your risk of falling. Avoid clothing that is too loose or baggy, as it can catch on furniture or tangle in your feet, causing trips. Instead, opt for clothing that fits well and allows for easy movement.
When it comes to footwear, choose shoes that provide good support and have non-slip soles. Avoid walking in socks or slippers with smooth bottoms, as they can easily slide on hard floors. Shoes with a low heel and a snug fit around the ankle can provide extra support and stability.
Keeping your hands free is another way to limit your risk of falling. Using a shoulder bag, fanny pack, or backpack is a great alternative to holding a wallet or clutch.
6. Make safe behavior choices.
Bad weather, such as rain, ice, and snow, increase your chances of falling. Stay inside when the weather is bad. Once winter is here, make sure you have a cleared path to your front door and car, and put ice melt on the path. Also, avoid or limit alcohol that may inhibit your balance and increase your risk of falling. Another tip is to keep your blood pressure in mind. Often when standing quickly, it takes time for your blood pressure to adjust. This may result in a temporary loss of vision and lightheadedness. To prevent this, stand up slowly, hold onto something if you’re prone to becoming lightheaded as you stand, and wait to walk until the feeling has passed.
The location of items in your home can also impact your fall risk. Store items within easy reach – usually at waist level. And do not stand on a chair or table to reach items that are too high. Ask for someone to help you or use a “reach stick” (found at a drug store or home medical equipment store) instead.
If you have a pet, know where they are whenever you’re standing or walking so they don’t accidentally trip you. Also, immediately clean up spills and keep your home picked up and especially don’t leave items on the floor.
Preventing falls is all about taking proactive steps to improve your balance, remove potential hazards, and make simple adjustments to your home and routine. By staying active, decluttering your space, improving visibility, installing fall prevention devices, and wearing proper footwear, you can reduce your risk of falls and maintain your independence.
If you or a loved one are at risk of falling, talk to your healthcare provider about additional resources and support to keep you safe.
