Top 6 Fall Prevention Tips
Stay Steady, Stay Strong – Fall Prevention Made Simple
Did you know that each year, millions of older people—those 65 and older—fall. In fact, more than one out of four older people falls each year, but less than half tell their doctor.
Falling once doubles your chances of falling again*. These are some pretty serious statistics, and while not all falls lead to serious injury, they can definitely shake confidence and limit independence.
The good news? Falling in NOT normal, and most falls are preventable with a few simple tweaks to your environment, daily routine, and habits.
Whether you're looking out for yourself, a parent, or a loved one, these six essential fall prevention tips will help keep you steady, strong, and safe—without sacrificing your freedom or lifestyle!
As a licensed Physical Therapist with over 30 years of clinical experience, these are the exact tips I provide my patients and their families to reduce fall risk and increase safety with the highest level of independence achievable.
1. Home Safety Modifications: Set Up Your Space for Stability
Your home should be a place of comfort—not a hidden obstacle course waiting to trip you up! Small changes can make a big difference in reducing fall risks and keeping you or your loved ones safe.
Here’s some ideas on how to fall-proof your living space(s):
✅ Declutter & Clear Pathways: Loose rugs, electrical cords, and stacks of books or shoes can all be trip hazards. Keep floors clear, especially in high-traffic areas. Use carpet tape to tac down carpet edges to eliminate trip risks.
✅ Light It Up: Dim hallways and poorly lit staircases are accidents waiting to happen. Add nightlights in bedrooms and bathrooms, and make sure entryways and stairwells are well-lit.
✅ Secure the Bathroom: Slippery surfaces are a major hazard! Install grab bars in the shower and near the toilet, use a non-slip bath mat, and consider a shower chair for extra stability.
✅ Rethink Rugs: If you love a good area rug, make sure it has a non-slip backing—or better yet, ditch it altogether in key walkways.
✅ Make Essentials Accessible: Store everyday items at waist level to avoid the need for reaching, bending, or using a step stool.
Pro Tip: Small Fix, Big Impact: A little effort today can prevent a dangerous fall tomorrow. Walk through your home (or your loved one's) with fresh eyes and make these simple adjustments—it’s an easy way to create a safer, steadier environment!
2. Strength & Balance Exercises: Build a Body That Supports You
Think of your muscles like shock absorbers—they help keep you steady, react to sudden movements, and prevent those "whoops" moments from turning into a full-on fall. The stronger and more balanced you are, the lower your risk of falling.
Here’s how to stay steady on your feet:
✅ Strength Training: Focus on leg and core exercises like squats, seated leg lifts, and bridges to improve stability. Stronger legs mean better support when walking, standing, or catching yourself if you stumble.
✅ Balance Drills: Try standing on one foot while brushing your teeth or doing heel-to-toe walking (like a sobriety test, but just for fun!). These simple moves train your body to react quickly to shifts in balance.
✅ Keep Moving: Walking, swimming, and gentle yoga or Tai Chi keep your joints mobile, improve coordination, and help with overall strength and flexibility.
✅ Start Small & Stay Consistent: If exercise feels overwhelming, start with just a few minutes a day. Even small efforts can lead to big improvements over time.
Pro Tip: Not sure where to start? A physical therapist (like me!) or a fitness coach can tailor a plan to fit your needs and abilities. The goal isn’t to train for the Olympics—it’s to keep you moving confidently in your daily life! Feel free to message me for ideas on where you can start.
3. Footwear & Assistive Devices: Put Your Best Foot Forward
What you wear on your feet can make all the difference in your balance and stability. Good footwear helps keep you grounded and supported, while the right assistive devices can provide that extra bit of stability when you need it most.
Here’s what to look for:
✅ Shoes That Fit & Support: Avoid flimsy slippers or high heels. Look for shoes with a wide base, sturdy soles, and non-slip traction. Shoes with velcro or elastic closures can be easier to wear for those with arthritis or limited mobility. I personally like barefoot/minimalist shoes for training, and I recommend easy no hands, no laces slip on shoes for many of my patients and clients.
✅ Say No to Backless/Soft Sock Slippers: Even though they’re cozy, slippers are often too loose or slick to keep you steady. Stick to a slipper that has a good sole or socks with rubber dots providing a snug fit and a solid grip.
✅ Use Assistive Devices When Needed: If balance is a concern, using a cane, walker, or rollator can help reduce your fall risk. Make sure the device is the right height and in good condition.
✅ Check for Proper Fit: If you’re using a walking aid, ensure it’s set up for your height. An assistive device that’s too short or too tall can throw off your alignment, making you more prone to trips and/or falls.
Pro Tip: A physical therapist can help assess your needs and recommend the best footwear or assistive devices for your lifestyle. Don’t be afraid to ask for help—your feet are the foundation of your stability!
4. Medication Awareness: Know the Side Effects, Stay Steady
Some medications can affect your balance, cause dizziness, or lower your blood pressure, making it more difficult to stay on your feet. Understanding how your medications impact your body is key to reducing fall risk.
Here’s what to keep in mind:
✅ Review Your Medications: Certain medications, like sedatives, blood pressure meds, or antidepressants, can cause side effects that impact balance. Make it a habit to review your prescriptions with your doctor or pharmacist regularly to discuss any new side effects or concerns.
✅Organize Your Medications: Keeping track of medications can be overwhelming, especially when juggling multiple prescriptions or supplements. A simple pill box can be a game-changer, ensuring you never miss a dose or accidentally double up. It takes the guesswork out of medication management, keeps all your medications in one place, eliminates clutter, makes your routine effortless, and provides peace of mind—whether for yourself or a loved one.
✅ Pro Tip: Choose a box with compartments for different times of the day for added convenience! Enlist a family member or caregiver to do this for you if needed.
✅ Mind the Drowsiness & Dizziness: If a medication makes you feel dizzy, drowsy, or lightheaded, consider adjusting your daily routine. Avoid standing up too quickly, and give yourself a moment to adjust.
✅ Avoid Alcohol: Alcohol can amplify the effects of certain medications, especially those that affect your central nervous system. It’s important to stay mindful of your intake, especially when you’re on medications that already impact your balance.
✅ Talk to Your Healthcare Provider: If you’re concerned about your medications, your doctor can recommend alternatives or adjust dosages to help reduce side effects that could increase your fall risk.
Pro Tip: Always check for drug interactions when taking multiple medications, and be sure to follow the instructions carefully. Your doctor or pharmacist is a valuable resource when it comes to managing medication safely!
Pro Tip: Encourage seniors to take their time when standing up to avoid sudden drops in blood pressure.
5. Vision & Hearing Checks: See and Hear the Signs
It’s no surprise that your senses play a big role in maintaining balance. Poor vision and hearing can make it difficult to detect obstacles, judge distances, or respond to changes in your environment. Regular check-ups are essential to keep these senses sharp and support fall prevention.
Here’s how to keep your senses in check:
✅Eye Exams: Poor vision can lead to missteps and trips. Regular eye exams ensure that you’re seeing clearly and can help detect any conditions like cataracts, glaucoma, or macular degeneration that might affect balance. If you wear glasses, make sure your prescription is up to date—especially if your vision changes suddenly.
✅Hearing Checks: Hearing loss affects more than just your ability to communicate—it can throw off your balance, too. Schedule a hearing test to check for any issues that might cause you to misjudge your surroundings.
✅Glasses & Hearing Aids: Keep your glasses clean and in good repair to avoid any vision mishaps. If you wear hearing aids, be sure they’re fitted properly and are working well so you can stay aware of the environment around you.
✅Use Sensory Aids Wisely: If your hearing or vision isn’t what it used to be, don’t hesitate to invest in the proper aids, such as prescription glasses, hearing aids, or other assistive devices, to stay balanced and safe.
Pro Tip: If you're dealing with multiple sensory changes (like both vision and hearing loss), working with a healthcare provider to develop strategies to manage these changes can help prevent falls.
Pro Tip: Multifocal glasses can sometimes distort depth perception—using single-vision lenses for walking may help.
6. Emergency Preparedness: Be Ready for Anything
Falls can happen unexpectedly, even when we take all the right precautions. That's why being prepared for an emergency is a key part of fall prevention. Knowing how to respond quickly can reduce the risk of further injury and ensure that help is on the way when needed.
Here’s how to be fall-ready:
✅ Medical Alert System: If you or a loved one are at higher risk for falls, a medical alert system (necklace or bracelet) is a game-changer. With the press of a button, you can get help fast—even if you’re unable to reach the phone.
✅ Keep a Phone Nearby: Always have a phone close by, especially in areas where you’re prone to falls, like the bathroom or bedroom. If you fall, you’ll need it to call for help or emergency services.
✅ Teach Loved Ones & Neighbors: Make sure friends, family, or neighbors know what to do if a fall happens. Practice how to assist safely or where to find help in your home.
✅ Know How to Get Up Safely: If a fall does occur, the ability to get up safely can reduce injury. Roll to your side, use your arms to push up, and try to get to a stable chair or piece of furniture. It may be helpful to take a fall recovery class to practice these moves.
✅ Check In Regularly: Regular check-ins with family members, caregivers, or neighbors can help ensure someone’s always looking out for your safety.
Pro Tip: Having a fall prevention plan can give you peace of mind. Take the time to assess potential fall hazards and make a plan for what to do in case of an emergency—this small step can make a world of difference.
Prevention Is Power—Take Action Today
Falls aren’t just a part of aging—they’re a risk we can reduce with the right steps. By making small adjustments
to your home, staying active, and being mindful of health factors like vision, footwear, and medication, you or your loved ones can maintain balance, confidence, and independence for years to come.
Now’s the time to take action!
What’s one small change you can make today to reduce fall risk? Share your thoughts, and let’s create safer spaces together!
My #1 recommended exercise is the SIT TO STAND EXERCISE:
This exercise not only strengthens the muscles of your core, thighs and buttocks, it also addresses static standing balance making it particularly beneficial for older adults or individuals with reduced mobility, helping to improve their stability and independence and reducing the risk of falls.
The first part of the exercise (initiation) is all about leg strength, and in terminal stance (standing) the focus is on balance. Two big reasons why I just love this exercise.
It’s also easy to perform anywhere with just a chair, making it accessible for most people.
Goal: To do this exercise 10 times daily without using your hands to assist.
In the beginning as you’re just getting started with this exercise it may be difficult to stand without the assist of your arms to help press yourself up. That’s ok, use an arm chair and start there, then progress to just one hand, then eventually, as you become stronger, you will be able to perform your repetitions with your arms crossed at your chest.
How to do it:
1. Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart, and pulled back under you.
2. Cross your arms across your chest. [or if you need to: rest your hands lightly on the seat or arm rests on either side of you] keeping your back and neck straight, and chest slightly forward.
3. Breathe in slowly. Lean forward and feel your weight on the front of your feet.
4. Breathe out, power through your legs pushing your feet into the floor, and slowly stand up, [If you’re using your hands, use them as little as possible.]
5. Pause in full upright posture with your hips aligned under your shoulders and take one full breath in and out. [standing up into a walker is totally acceptable for assist in balance when standing. Be sure if its a 4 wheeled walker, that the brakes are locked]
6. Feeling the backs of your legs on the front of your chari, breathe in as you slowly sit down. Do not let yourself plop back down into the chair. Rather, control your descent as much as possible. [again, if you need to use your hands this is totally acceptable at first, reach back for the chair seat or arm rests as you lower yourself down]
7. Breathe out. Repeat 10-15 times. If this number is too hard for you when you first start practicing this exercise, begin with fewer reps and work up to this number. Have fun! Stay Steady! And Stay Strong!
CDC, Center for Disease Control and Prevention, “Facts About Falls”, May 9, 2024,https://www.cdc.gov/falls/data-research/facts-stats/index.html#cdc_facts_stats_resources-resources
I have had the pleasure to work under and for Dr Kim Bell, PT, and have been fortunate to have trained with her in the area of vestibular hypofunction, balance dysfunction, and fall prevention issues. The tips presented in this blog come from the many hours I haves studied and trained on this topic and are the strategies and tactics I share with the patient population I serve through evidence informed practices
As an Amazon Affiliate, I earn a small commission from qualifying purchases at no extra cost to you. These recommendations are based on my experience and what I believe will best support your health and safety.
Special Thank You to my parents, Leo and Eleanor Smith, 90 years old, for thier Sit To Stand Exercise demonstration.
