What is the best way to avoid falling?

According to the CDC, more than one in four older adults experiences a fall each year, with less than half telling their doctor. Learning what is the best way to avoid falling is a crucial step toward protecting your independence and well-being as you age.

Quick Summary

The most effective way to avoid falling involves a multi-faceted approach, combining regular strength and balance exercises, performing a thorough home safety assessment to remove hazards, and working with a healthcare provider to review medications and check vision. These proactive measures can significantly lower your risk and help maintain a confident, active lifestyle.

Key Points

• Exercise for Strength and Balance: Regular, targeted exercises like Tai Chi and leg raises are highly effective in building the stability needed to prevent falls.

• Assess and Modify Your Home: A thorough, room-by-room check for tripping hazards and the installation of grab bars and better lighting significantly improves safety in your living environment.

• Manage Medications and Health: Regularly review all medications with your doctor and get your vision and hearing checked to address underlying health issues that contribute to fall risk.

• Wear Proper Footwear: Wearing supportive, non-skid shoes with rubber soles provides better traction and stability both inside and outside the home.

• Don't Let Fear Take Over: Avoiding activity due to fear of falling can lead to deconditioning, paradoxically increasing fall risk. Take proactive steps to stay active and confident.

• Know What to Do If a Fall Occurs: Have a plan in place for what to do if you do fall, including having a phone within reach and learning safe ways to get up.

Understand Your Risk Factors

Understanding the factors that increase your risk of falling is the first step toward prevention. Falls are often the result of a combination of issues, and addressing these can have a major impact on your safety.

Common physical risk factors include:

• Lower Body Weakness: Weak leg muscles reduce stability and can make it difficult to recover from a stumble.
• Balance Problems: Issues with balance can stem from inner ear problems, nerve damage, or a lack of physical activity.
• Vision Impairment: Poor eyesight, or the wrong prescription, can make it hard to see tripping hazards.
• Medications: Certain prescriptions and over-the-counter drugs can cause dizziness, drowsiness, or confusion.
• Chronic Health Conditions: Conditions like arthritis, Parkinson's disease, or diabetes can affect mobility and nerve function, increasing fall risk.

Strengthen and Balance Your Body

Regular exercise is one of the most powerful tools for fall prevention, as it builds strength, improves balance, and boosts flexibility. Consult a healthcare provider or physical therapist before beginning any new exercise routine.

Effective exercises include:

• Tai Chi: This gentle mind-body exercise has been shown to improve balance and reduce the risk of falls.
• Leg Lifts: Both seated and standing leg lifts can strengthen key muscles in your legs and hips.
• Heel-to-Toe Walking: Practicing this helps improve balance and coordination for walking.
• Weight Shifting: Standing with your feet apart and shifting your weight from side to side helps build core stability.
• Sit-to-Stands: This simple exercise strengthens leg and core muscles, making it easier and safer to get up from a chair.

Make Your Home a Safer Environment

Since most falls happen at home, fall-proofing your living space is a critical prevention strategy. A room-by-room assessment can reveal hidden dangers.

Bathroom safety:

• Install grab bars in and around the tub, shower, and toilet.
• Use non-slip mats or strips in the shower and on the bathroom floor.
• Place nightlights along the path to the bathroom for better visibility at night.

Living area safety:

• Remove or secure small throw rugs with double-sided tape or remove them entirely.
• Keep floors and walkways clear of clutter like papers, cords, and books.
• Arrange furniture to create clear, wide paths for walking.

Stair and hallway safety:

• Install sturdy handrails on both sides of all staircases.
• Ensure lighting is bright and accessible at the top and bottom of stairs.
• Mark the top and bottom steps with contrasting tape for improved visibility.

Manage Medications and Health

Working closely with healthcare professionals can help manage health issues that increase your fall risk.

Review your medications annually. Talk to your doctor or pharmacist about all medications, including over-the-counter drugs and supplements, to identify any that cause dizziness or sleepiness.

Get your vision checked. Regular eye exams ensure your prescription is current and can detect issues like cataracts or glaucoma that impact vision and balance.

Improve your footwear. Wear supportive, non-skid, rubber-soled shoes both indoors and outdoors. Avoid smooth-soled shoes, slippers, or just socks.

Address underlying health conditions. Work with your healthcare team to manage chronic conditions that affect balance, strength, and mobility.

Proactive vs. Reactive Fall Prevention

Strategy	Proactive Prevention	Reactive Recovery
Focus	Eliminating risks before they cause a fall.	Managing the aftermath and preventing future incidents.
Actions	Performing a home safety check, doing balance exercises, reviewing medications.	Using an emergency response system, learning how to safely get up after a fall.
Equipment	Grab bars, non-slip mats, proper footwear.	Personal alert systems, assistive devices like a cane or walker.
Mindset	Building confidence and independence through preparation.	Addressing fear of falling to prevent a cycle of reduced activity.

What to Do If You Do Fall

Even with the best precautions, a fall can happen. Being prepared can reduce the risk of serious injury. The NIA offers a detailed guide on what to do, which includes: taking a few moments to relax and decide if you're hurt, crawling to a sturdy chair, and slowly getting up. Having a mobile or cordless phone always within reach is also recommended.

Conclusion: A Holistic Approach for a Safer Life

Taking a comprehensive and proactive approach is the best way to avoid falling. By consistently combining physical exercises to improve strength and balance, making simple yet effective modifications to your home, and working with your healthcare team to manage health and medications, you can drastically reduce your fall risk. Empowering yourself with these strategies builds the confidence needed to remain active and independent as you age.

Frequently Asked Questions

What is the best way to avoid falling for an elderly person?

The best way involves a combination of regular balance and strength training exercises, fall-proofing the home by removing hazards and installing safety features like grab bars, and routine health checks with a doctor to review medications and vision.

What are some simple exercises to improve balance and prevent falls?

Simple exercises include standing on one leg while holding onto a stable surface, heel-to-toe walking, and sit-to-stands using a sturdy chair. Tai Chi is also highly recommended for improving balance and stability.

How can I fall-proof my bathroom?

In the bathroom, you can install grab bars in the shower, tub, and next to the toilet, use non-slip mats, and add nightlights. Make sure towel racks are not used for support, as they are not strong enough to bear weight.

What kind of shoes are best for preventing falls?

Wear shoes that are supportive, low-heeled, and have non-skid, rubber soles. Avoid walking in socks, stockings, or smooth-soled slippers, which can cause slipping, especially on stairs.

Can medications increase my risk of falling?

Yes, many medications, including sedatives, antidepressants, and even some over-the-counter drugs, can cause side effects like dizziness, drowsiness, or confusion that increase fall risk. It is important to discuss all your medications with your doctor.

What should I do immediately after a fall?

If you fall, stay calm and assess yourself for injuries before attempting to move. If you are uninjured, roll to your side, crawl to a sturdy piece of furniture, and slowly push yourself up to a seated position. If you are hurt or unable to get up, call for help immediately.

How can I overcome the fear of falling?

Overcoming the fear of falling involves taking proactive steps to increase your confidence. Focus on strength and balance exercises, make your home safer, and consult with a physical therapist to build your skills and reduce anxiety. Avoiding activity will only make the fear worse.