Fall prevention is an important topic to consider as you get older. Physical changes, health conditions and some medicines used to treat those conditions make falls more likely as you age. In fact, roughly 1 in 4 adults over 65 reports falling each year. Falls are also a leading cause of injury among older adults. Still, fear of falling doesn't need to rule your life. Instead, consider six simple fall prevention strategies.
1. Make an appointment with your healthcare team
Start by making an appointment with your healthcare professional. To assess your risk and discuss fall prevention strategies, your healthcare team may want to talk about the following:
- Your medicines. Make a list of your prescription and nonprescription medicines and supplements or bring them with you to the appointment. Your healthcare team can review your medicines for side effects and interactions that may increase your risk of falling. To help with fall prevention, your care team may consider weaning you off medicines that make you tired or affect your thinking. These include sedatives, antihistamines and some types of antidepressants.
- Any previous falls. Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. These details may help your care team identify specific fall prevention strategies.
- Your health conditions. Some eye and ear issues may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk. For example, do you feel any dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk? Your healthcare professional may evaluate your muscle strength, balance and walking style, called gait, as well.
2. Keep moving
Physical activity can go a long way toward fall prevention. With your healthcare professional's OK, consider activities such as strength training, walking, water workouts or tai chi. Tai chi is a gentle exercise that involves slow and graceful movements. These activities reduce the risk of falls by improving strength, balance, coordination and flexibility.
If you avoid physical activity because you're afraid you might fall, tell your care team. They may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program To improve your balance, flexibility and muscle strength.
3. Wear sensible shoes
Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stocking feet. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles.
4. Remove 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-faced tape, tacks or a slip-resistant backing. Or remove loose rugs from your home.
- Repair loose, wooden floorboards and carpeting right away.
- Store clothing, dishes, food and other necessities within easy reach.
- Immediately clean spilled liquids, grease or food.
- Use nonslip mats in your bathtub or shower. Use a bath seat, which allows you to sit while showering.
5. Light up your living space
Keep your home brightly lit to avoid tripping on objects that are hard to see. Also:
- Place night lights in your bedroom, bathroom and hallways.
- Put a lamp within reach of your bed in case you need to get up in the middle of the night.
- Make clear paths to light switches that aren't near room entrances. Consider swapping traditional switches for glow-in-the-dark or illuminated switches.
- Turn on the lights before going up or down stairs.
- Store flashlights in easy-to-find places in case of power outages.
6. Use assistive devices
Canes and walkers can play an important role in helping you stay steady and helping to prevent falls. Your healthcare team can help you decide if one is right for you. Other assistive devices can help, too. For example:
- Handrails for both sides of stairways.
- Nonslip treads for bare-wood steps.
- A raised toilet seat or one with armrests.
- Grab bars for the shower or tub.
- A sturdy plastic seat for the shower or tub, along with a hand-held shower nozzle for bathing while sitting down.
If necessary, ask your care team for a referral to an occupational therapist. An occupational therapist can help you think about other fall prevention strategies. Some options are easily installed and relatively inexpensive. Others may require professional help or a larger investment. If you're concerned about the cost, remember that an investment in fall prevention is an investment in your independence.
