Staying Healthy and Strong: Tips for Preventing Falls in Older Adults
“Stay independent—don’t let a fall be your downfall.”
— Centers for Disease Control and Prevention
A fall can happen in an instant…a missed step, a slippery floor, or poor lighting. But the consequences can be serious. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury and injury-related death among people age 65 and older.
The good news? Many falls are preventable. Here are practical ways to reduce your risk and stay steady on your feet.
Talk with Your Doctor
Start by speaking with your physician about your fall risk. The Cleveland Clinic recommends a fall risk assessment for anyone over 65. Your doctor or pharmacist can also:
- Review medications that may cause dizziness or drowsiness
- Check your Vitamin D and calcium levels
- Recommend helpful supplements or changes
You can also take an online fall risk quiz as a first step.
Do Strength and Balance Exercises
Johns Hopkins reports that regular movement improves stability and leg strength. Try:
- Walking
- Sit-to-stand exercises
- Side steps
- Tai Chi, which combines gentle movements and deep breathing
These activities help build the muscle control needed to prevent falls.
Check Your Vision
Poor eyesight is a major contributor to falls. Visit your eye doctor annually and update your glasses if needed. Conditions such as cataracts or glaucoma also increase fall risk and should be treated promptly.
Make Your Home Safer
Your living space should support your mobility. To reduce hazards:
- Remove clutter, cords, and loose rugs
- Fix broken tiles or uneven flooring
- Ensure good lighting and keep flashlights on hand
- Install grab bars in the bathroom
- Consider zero-entry showers or stair railings
Limit Alcohol
Alcohol impairs coordination, judgment, and reaction time. It can also interact with medications, increasing fall risk. Drink mindfully or avoid alcohol entirely if you’re on multiple medications.
Try Assistive Devices
Canes, walkers, and other supports can improve your balance and confidence. If your mobility changes, embrace tools that help you stay safe.
Ask About Fall Prevention in Senior Living
If you live in or are considering a senior living community, ask about their fall prevention practices:
- Do they remove environmental hazards?
- Are exercise or mobility programs offered?
- Do they allow for in-room safety modifications like grab bars?
- Are assistive devices encouraged and supported?.
Use a Medical Alert Device
· If a fall occurs, quick access to help is essential. A wearable medical alert device can connect you to emergency assistance immediately.
Proactive fall prevention protects your independence, mobility, and overall quality of life. A few small changes can make a big difference.
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