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The younger we are, the easier it is to bounce back from a fall. But as we get older, falling can be dangerous. For adults 65 and older, falls are the leading cause of injury and injury-related death. And from 2012 to 2021, there was a 41% increase in deaths from falls for older adults.*
That’s why it’s important to prevent trips, slips, and falls at home. Whether you’re trying to reduce your fall risks or are concerned about an aging loved one, here are a few tips for preventing falls in elderly adults.
What causes falls in older adults?
There are certain risk factors that make older adults more likely to fall. These can include:
- Difficulty walking or with balance
- Certain medications, like sedatives or antidepressants
- Eyesight issues
- Foot pain or unsafe footwear
- Certain health conditions, like dementia
- Home safety hazards, like poor lighting and clutter
- Alcohol and drug use, like cannabis
If you have more risk factors, then you have a greater risk for falling.
8 ways to prevent falls
Here are simple ways to reduce your fall risks.
Strengthen your muscles and bones
Having strong muscles can help you keep your balance and stabilize your joints — specifically your ankles. Doing regular calf and ankle strengthening exercises can help. You can try heel and chair rises, balancing on one leg, and squats. It’s also important to practice gentle exercises, like tai chi or yoga, to help build stability.
And when you strengthen your muscles, you’re making your bones stronger, too. Having stronger bones means you’re less likely to have a fracture or break if you do fall.
Know your medications
If you’ve noticed a sudden change in balance, medication could be to blame. Since fall-related injuries and deaths are on the rise, researchers at the University of Washington and Kaiser Permanente Washington Health Research Institute are looking for ways to reduce the risk. They started a study to see if reducing certain medications can prevent the likelihood of falls among seniors. The study is focusing on medications used for anxiety and insomnia, which are often taken with pain relievers. But other medications may also affect balance.
It’s a good idea to see if your current medications may make you or your loved ones more prone to falls. Learn about the side effects — and talk to your doctor about concerns you have. You can also ask your doctor about medication combinations that could result in dizziness, weakness, or sleepiness.
Take care of your feet
Your feet are an important part of your stability. You can reduce fall risk by:
- Wearing comfortable, non-slip shoes that fit you properly. Avoid shoes that are loose, have no traction or grip on the soles, or have a high heel. When you’re at home, you’ll want to avoid wearing slippers without treads or socks.
- Talking to your doctor if you’re having any foot pain or discomfort while walking or standing. Even having calluses or corns on your feet could make you more likely to fall.
Take your time
If you ever get light-headed when getting up too quickly, be sure to take your time. When getting up from a lying-down position, try to sit up slowly and count to 10 while still seated. Once you stand up, give yourself a few moments to adjust before starting to walk.
Get enough rest
You’re the best judge of when you need rest, so listen to your body. We’re more likely to have accidents when we’re feeling tired or worn out. If you’re ever feeling dizzy or weak, get medical care as soon as possible.
Stay hydrated
You’re more likely to experience light-headedness, dizziness, or loss of consciousness when your body isn’t getting enough water. Staying hydrated — especially during warmer weather — helps keep your body well-balanced.
Fall-proof your home
Clutter, slippery flooring, or poor lighting can all cause accidents at home. You’ll want to keep rooms free of clutter. Be aware of anything that could cause someone to trip — like raised thresholds, frayed carpeting, and loose flooring. If something spills, mop it up as soon as possible.
Make sure to also keep your home well lit and change burned-out bulbs when it’s safe to do so. But avoid using a ladder or step stool when possible. And try to keep everything you need on shelves that are easy to reach.
Talk to your doctor
You can also talk to your doctor to create a plan for fall prevention. Set up an appointment or send an email to talk about your medications, history of falls, and current health conditions. You can work together to lower your risk of falling.
Find more tips on how to maintain your health and live life to the fullest.