How can you reduce the risk of falls at home?

According to the Centers for Disease Control and Prevention, over 36 million falls are reported among older adults each year, resulting in more than 32,000 deaths. Taking proactive steps is critical to understanding how can you reduce the risk of falls at home and maintain your independence and safety.

Quick Summary

You can significantly reduce the risk of falls at home by making simple modifications to your living space, incorporating regular exercise to improve balance, managing medications, and ensuring proper lighting throughout the house. Implementing these changes creates a safer environment and helps maintain independence for a longer, healthier life.

Key Points

• Declutter Regularly: Keep all walkways, stairs, and living areas free of obstacles to prevent tripping hazards.

• Optimize Lighting: Install night-lights in key areas like bedrooms and bathrooms, and ensure all spaces are well-lit to improve visibility.

• Enhance Bathroom Safety: Use non-slip mats in showers and install grab bars near the toilet and shower for critical support.

• Stay Physically Active: Engage in regular, balance-enhancing exercises like Tai Chi or walking to improve strength and stability.

• Manage Health and Medications: Have a doctor review medications for side effects that affect balance and ensure regular vision and hearing check-ups.

• Secure Stairs: Install sturdy handrails on both sides of stairs and mark the first and last steps for better visibility.

• Wear Supportive Footwear: Opt for low-heeled shoes with non-slip soles, even when at home, to provide better stability.

Identify and Address Common Hazards

Preventing falls starts with a thorough home safety assessment to identify potential dangers. Many falls are caused by environmental factors that are easy to overlook but simple to fix. A clear, clutter-free path is a non-negotiable first step.

Clearing Clutter and Securing Floors

• Keep Pathways Clear: Regularly walk through your home and remove items like books, magazines, clothes, and shoes from high-traffic areas, including hallways, stairs, and doorways.
• Secure All Rugs: Throw rugs and area rugs can be major tripping hazards. Consider removing them entirely if possible. If not, use non-slip backings or double-sided tape to secure them firmly to the floor.
• Manage Electrical Cords: Keep all electrical and phone cords neatly tucked away against the wall, out of your walking path. Use cord organizers or tape them down securely.

Lighting is Everything

Poor lighting can obscure obstacles and increase the risk of a fall, especially when navigating a dark house at night. Proper illumination is a simple yet highly effective prevention strategy.

Strategic Lighting Solutions

• Use Night-Lights: Install night-lights in key areas such as the bedroom, bathroom, and hallways. Motion-activated or automatic night-lights are especially helpful.
• Light Switches: Ensure light switches are easily accessible at the top and bottom of all staircases. Consider installing rocker-style light switches that are easier to flip than traditional toggle switches.
• Brighten All Spaces: Replace dim lightbulbs with brighter, non-glare options. This is crucial for tasks that require clear vision, like cooking or reading.

Bathroom Safety Modifications

The bathroom is one of the most hazardous rooms in the house due to slippery surfaces. Fortunately, a few strategic modifications can make it significantly safer.

Essential Bathroom Upgrades

• Install Grab Bars: Mount grab bars inside the shower or tub and next to the toilet. These provide critical support for getting up and down safely. Note that towel bars are not designed to support body weight.
• Use Non-Slip Mats: Place a non-slip mat or self-adhesive strips on the tub or shower floor. Use bath mats with rubber backing outside the tub to prevent slipping on wet tile.
• Consider Assistive Devices: A shower chair or tub bench allows you to sit while bathing, conserving energy and reducing the risk of a fall. A handheld shower nozzle can also make bathing easier and safer.

Mobility and Personal Health Factors

Addressing the home environment is just one part of the equation. Personal health and mobility play a significant role in fall risk.

Proactive Health Management

• Review Medications: Some medications can cause side effects like dizziness, drowsiness, or confusion, which increase fall risk. Have your doctor or pharmacist review all your medications, including over-the-counter drugs, at least once a year.
• Maintain Physical Activity: Regular exercise that improves balance, strength, and flexibility can greatly reduce your risk of falling. Activities like Tai Chi, walking, and water workouts are excellent options. Consult a healthcare provider before starting any new exercise program.
• Prioritize Regular Eye and Hearing Exams: Poor vision can obscure hazards, while inner ear issues can affect balance. Regular check-ups with an ophthalmologist and audiologist are essential.

Stair and Kitchen Safety

Stairs and kitchens pose unique risks that require specific safety measures. Simple changes can prevent a serious injury.

Securing Stairs and Kitchens

• Stair Handrails: Ensure there are sturdy handrails on both sides of all staircases and that they run the entire length of the stairs.
• Clear Steps: Keep staircases completely free of clutter, including mail and other items. Mark the top and bottom steps with brightly colored tape for better visibility.
• Kitchen Accessibility: Store frequently used items in easily reachable cabinets between your waist and shoulder height. Avoid using stools or chairs to reach high items; use a sturdy step stool with a handrail instead.

Comparison of Home Safety Improvements

Area of Focus	Low-Cost Actions	Mid-Range Actions	Higher-Cost Actions
Flooring	Removing throw rugs, taping down cords.	Adding non-slip strips to stairs and flooring.	Replacing carpet with low-pile or installing new, non-slip flooring.
Lighting	Installing night-lights, replacing dim bulbs.	Adding motion-activated lighting, installing light switches at stairs.	Installing integrated home automation lighting systems.
Bathroom	Using non-slip mats, keeping surfaces dry.	Installing grab bars, using a shower bench.	Converting a tub to a walk-in or curb-less shower.
Stairs	Clearing clutter, marking steps with tape.	Installing sturdy handrails on both sides.	Installing a stair lift or ramp for easy access.
Furniture	Rearranging furniture for clear pathways.	Using armrests on chairs to assist with standing.	Replacing unsteady or low furniture with more stable options.

Conclusion: A Proactive Approach to Safety

Preventing falls at home requires a comprehensive, proactive approach that addresses both environmental hazards and personal health factors. By clearing clutter, enhancing lighting, modifying bathrooms, and staying active, you can build a safer living space and reduce your risk. These changes not only protect your physical health but also allow you to maintain your independence and enjoy your home for years to come. For more authoritative information and resources on fall prevention, explore the materials from the National Council on Aging.

Frequently Asked Questions

What are the most common causes of falls at home?

Falls at home are most commonly caused by environmental hazards such as throw rugs, clutter, poor lighting, and slippery bathroom floors. Personal health factors like balance issues, medication side effects, and vision problems are also major contributors.

How can I make my bathroom safer to prevent falls?

You can make your bathroom safer by installing grab bars near the toilet and in the shower, using non-slip mats inside and outside the tub, and adding a shower chair or bench. Good lighting, especially a night-light, is also essential.

Does exercise help reduce the risk of falls?

Yes, regular exercise is highly effective in reducing fall risk. Activities that improve balance, strength, and flexibility, such as walking, Tai Chi, and certain water workouts, can significantly enhance mobility and coordination.

Should I remove all the rugs from my house?

Removing throw rugs is recommended, as they are a common tripping hazard. If you must keep area rugs, ensure they are secured firmly to the floor with non-slip backing or double-sided tape to prevent them from slipping or bunching up.

How often should I review my medications for fall risk?

You should have your doctor or pharmacist review all your medications at least once a year. It is crucial to discuss any side effects like dizziness or drowsiness, as these can increase your risk of falling.

What is the best way to improve lighting for fall prevention?

To improve lighting, install night-lights in key pathways, add light switches at both ends of staircases, and replace old lightbulbs with brighter, non-glare options. Motion-activated lights can also be very helpful.

Are assistive devices, like walkers, necessary for fall prevention?

Assistive devices like walkers or canes can greatly increase stability and confidence, especially for those with balance issues. It is best to consult with a healthcare provider or occupational therapist to determine if a device is right for you.