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Preventing Falls Can Put a Spring Back in Your Step– and Keep You Safe at Home

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By Mary Lizabeth Aquavia, Medical Director, Women’s Health Program

One of the things we most value as we get older is staying independent and being able to live in our own home, on our own terms, for as long as possible. For many seniors, a fall can deprive them of this cherished ability to remain self-sufficient.

That’s why it’s so important to reduce your chances of falling as you age. The good news is that there are proven ways to prevent falls. Knowing your risk factors and taking a few preventive measures can make all the difference when it comes to maintaining your independence. 

June is National Safety Month and a great time to talk about ways to avoid falls and stay safe at home. This is crucial information not only for seniors, but also for anyone concerned about an elderly relative or friend.

Fall Facts

According to the CDC, more than one-third of those aged 65 and older fall each year, and people who fall once are two to three times more likely to fall again. In fact, falls are the leading cause of both fatal and non-fatal injuries for older adults. Falls caused more than 34,000 deaths among adults aged 65 and older in 2019. Each year, 3 million older people are treated in emergency departments for falls.

Injuries resulting from by a fall cause over 800,000 people to be hospitalized every year. Falls are the most common cause of both traumatic brain injuries and fractured hips. Other injuries can include broken bones, such as wrist, arm or ankle fractures. Broken hips can have serious consequences for seniors, including preventing them from continuing to live alone, since recovery can be difficult.

Even if a fall does not result in injury, it can cause the person who has fallen to reduce their physical activity out of a fear of falling again and hurting themselves. This inactivity can further weaken the body and make the person that much more prone to falling.

While the elderly are affected disproportionately by falls, they are not the only ones who should be concerned about falling. The National Safety Council reports that falls are the second-leading cause of unintentional injury-related death among all age groups. 

Risk Factors for Falling

Most falls are caused by a combination of risk factors. These include:

  • Weakness in the lower body
  • Not getting enough vitamin D 
  • Difficulty walking and/or balance issues
  • Dizziness caused by prescription or over-the-counter medications such as tranquilizers, sedatives, and antidepressants
  • Vision problems
  • Foot pain or poorly fitting footwear
  • Tripping or falling over hazards in your home such as broken or uneven steps, throw rugs, furniture, or other objects, especially if the home is cluttered

Unfortunately, the more risk factors you have, the more likely you are to fall.

Preventing Falls

Falls are not inevitable, however, when you get older. Many of these risk factors can be changed or modified to help prevent falls. Some simple things you can do reduce your risk of falling include:

  • Ask your doctor to evaluate your risk for falling and whether you should take vitamin D supplements
  • Ask your doctor or pharmacist to review your medicines to see if they make you dizzy or sleepy
  • Exercise regularly, with a particular focus on making your legs stronger and improving your balance
  • Have your eyes checked by an ophthalmologist every year to make sure your eyesight is not deteriorating and the prescription for your glasses or contact lens is up to date
  • Evaluate your home for any potential hazards and move or get rid of anything that could cause you to trip
  • Check that your home is well lit – buy brighter light bulbs or add lamps if needed
  • Have a grab bar added inside and outside your tub and shower and next to the toilet
  • Put a non-slip mat in your bathtub and on the floor of your shower. Consider using a shower chair and hand-held shower
  • Make sure the everyday items you need, such as medicines and food items, are stored within reach – avoid having to use a ladder or step stool 
  • Wear sensible shoes

For more information about preventing falls, either for yourself or for a loved one, the National Council on Aging offers some additional tips.

Remember: Staying active and exercising regularly can work wonders for improving your balance and energy as you age. They can also put a spring back in your step – and keep you safely in your home!