The Centers for Disease Control and Prevention estimates that for older adults, 1 out of every 5 falls causes a hip fracture, head trauma or other serious injuries. More than 95 percent of hip fractures are caused by falling, and it can be difficult to recover from a hip fracture. Falls are also the most common cause of traumatic brain injury. As you can see, fall prevention is very important!
If you or a loved one have fallen before, you may develop a fear of falling that will prevent you from staying physically active or doing things you love, which in turn can increase your risk of falling.
What Causes Falls in Older Adults?
Falls in older adults are common. The National Institute on Aging estimates more than 1 in 4 people 65 and older fall each year. As you age, your chance of falling increases based on these risk factors:
- A drop in blood pressure when you sit or stand up
- A loss in muscle mass called sarcopenia
- Changes in vision, hearing and reflexes
- Foot problems that cause pain
- Medical conditions that affect your balance, such as diabetes or heart disease
- Medications with side effects that make you dizzy or confused
- Mild cognitive impairment
- Safety hazards at home, such as uneven flooring or stairs
Talk to your primary care provider to discuss your overall risk of falls. Your provider will help identify risks and specific fall prevention strategies. Be sure to discuss all the medications you’re taking, as some medications may increase your risk of falls.
How to Prevent Falls as You Get Older
Older adults can take steps to reduce the risk of falls—and it starts by making your home safer, building strength and balance, and initiating proactive health measures.
Stay physically active.
Remaining active will boost your overall strength and balance. Walking and water workouts improve coordination and flexibility. Light weight-bearing exercises can also increase your bone density, making falls less devastating as you age.
Keep your bones strong.
Prevent fall-related fractures and serious injury with strong bones. Staying active supports strong bones, as well as getting enough calcium and vitamin D. Talk with your primary care provider about whether supplements are needed, and if you need to undergo a screening for bone density.
Do balance and strength exercises.
Ask your primary care provider for a recommended balance and strength exercise program. When medically appropriate, standing on one foot, standing up from a seated position and doing a heel-to-toe walk can help improve your balance. Strength exercises, such as wall push-ups or arm curls, can be done with your body’s own weight, light weights or resistance bands.
Fall-proof your home.
Improve visibility around your home with nightlights, including in the bathroom and bedroom, and install brighter light bulbs. Secure carpets to prevent tripping and create an even surface for walking. Install grab bars in the bathroom near the toilet and inside and outside the tub or shower.
Remove hazards at home.
Clear walkways, move furniture from high-traffic areas, repair any uneven stairs or floorboards, eliminate throw rugs and use non-skid mats on any surfaces that get wet. Ask for help organizing your kitchen so you can easily reach the items you use the most.
Use an assistive device for more stability.
Seek the support of an occupational or physical therapist if you feel you might benefit from an assistive device. Make sure the device you’re using fits correctly. If you’re borrowing a cane or walker, get help adjusting it so you can safely use it.
Get your hearing and vision tested.
If you need hearing aids, wear them regularly to gain the maximum benefit from these devices. If you need glasses or contact lenses, be sure to wear them consistently and give yourself time to adjust to a new prescription.
Stand up slowly to avoid dizziness.
Ask your primary care provider to check your blood pressure when standing and lying down.
Choose appropriate footwear.
Wear comfortable, non-skid, rubber-soled, low-heeled shoes. Avoid walking in socks or shoes with smooth soles that may cause you to slip.
Keep your hands free.
Wear a shoulder bag or fanny pack so you can hold on to railings.
Most importantly, be your own health care advocate and tell your medical provider if you’ve fallen. Ask your health care provider questions so you can prevent future falls and identify any other health risks.
Watch an In-Depth Webinar on Fall Prevention
More to Read
- 5 Ways to Keep Your Brain Healthy as You Age
- What You Need to Know About Osteoporosis
- 10 Things You Need to Know About Your Aging Parents
- How to Find the Right Wheelchair System
Medically reviewed by Z. Nilly Brodt-Ciner, MD.
