Gerry Fioriglio, RN, CDP, BS
Owner & Geriatric Care Manager
Gerry Fioriglio is a Registered Nurse with more than 40 years of experience in geriatrics and home care. She is a Certified Dementia Practitioner and Geriatric Care Manager who helps older adults and their families navigate long-term care planning, caregiving, and aging safely at home. Gerry is also the owner of Family Caregivers Network and provides education and support to seniors, caregivers, and families throughout the community.
Why Fall Prevention Is So Important for Seniors
A simple accident, such as tripping on a rug or slipping on a wet kitchen floor, can have serious consequences for an older adult. Falls are a major cause of injury among seniors, and a broken hip or other fracture can lead to hospitalization, loss of mobility, and a difficult recovery.
The good news is that many falls can be prevented. Taking steps to improve balance and strength, reviewing medications, addressing vision and hearing problems, and making the home safer can all help reduce the risk of falling.
Fall prevention is especially important for people with osteoporosis, a condition that weakens bones and makes them more likely to fracture. Although osteoporosis is often associated with women, it can also affect older men. When bones are weakened by osteoporosis, even a relatively minor fall can result in a serious fracture.
Don’t let a fear of falling keep you from being active. Staying connected with friends and family, gardening, walking, visiting a local senior center, and participating in other appropriate activities are important parts of healthy aging.
What Causes Falls in Seniors?
Aging can bring changes that increase the risk of falling. Vision, hearing, muscle strength, balance, and reflexes can change over time. Certain health conditions and medications can also contribute to falls.
Common fall risk factors in older adults include:
- Poor vision or hearing
- Muscle weakness
- Balance or mobility problems
- Certain neurological or nerve conditions
- Diabetes and other chronic health conditions
- Heart or cardiovascular conditions
- Medications that cause dizziness or drowsiness
- Low blood pressure or a drop in blood pressure when standing
- Unsafe footwear
- Clutter, loose rugs, poor lighting, and other hazards in the home
- Osteoporosis or low bone density
Understanding these risk factors is an important first step toward preventing falls.
10 Ways to Help Prevent Falls in Seniors
1. Know the Health of Your Bones
Ask your healthcare provider whether you should have a bone density test to check for osteoporosis or low bone density.
If your bones are weak, your healthcare provider can recommend ways to protect your bone health and reduce your risk of fractures. This is particularly important for older adults who are at risk of falling.
2. Stay Physically Active
Regular physical activity can help maintain muscle strength, flexibility, balance, and mobility.
Choose an exercise program that is appropriate for your health and abilities. Activities such as walking and other weight-bearing exercises can help support bone health, while strength and balance exercises can help you remain steady on your feet.
If you are starting a new exercise program, talk with your healthcare provider about which activities are appropriate for you.
3. Have Your Eyes and Hearing Checked Regularly
Even small changes in vision or hearing can affect your ability to move safely through your environment.
Have your eyes and hearing tested regularly. Wear your glasses when needed and make sure hearing aids fit properly and are used as recommended.
When you get new eyeglasses, give yourself time to adjust to them, particularly if your prescription has changed.
4. Review Your Medications
Some medications can cause dizziness, drowsiness, lightheadedness, or changes in blood pressure, which may increase the risk of falling.
Ask your doctor or pharmacist to review all of the medications you take, including over-the-counter medications and supplements. Find out whether any could affect your balance or alertness.
Never stop taking a prescribed medication without first talking with your healthcare provider.
5. Get Enough Sleep
Being tired or excessively sleepy can affect alertness, coordination, and balance.
Getting adequate sleep is another simple step that can help you stay alert and steady during daily activities.
6. Limit Alcohol
Alcohol can affect balance, coordination, and reaction time. It can also increase the effects of medications that cause drowsiness or dizziness.
Limiting alcohol can help reduce your risk of falling.
7. Stand Up Slowly
Getting up quickly after sitting or lying down can sometimes cause a temporary drop in blood pressure. This can make you feel lightheaded or faint.
Take your time when changing positions. If you frequently feel dizzy when standing, tell your healthcare provider.
8. Use a Cane or Walker When Appropriate
A cane or walker can provide additional stability for people who have difficulty with balance or walking.
If you use an assistive device, make sure it is properly fitted and that you know how to use it safely. Be especially careful when walking on uneven, wet, icy, or unfamiliar surfaces.
9. Wear Supportive, Safe Footwear
Choose shoes with good support, low heels, and soles that provide adequate traction.
Avoid walking on stairs or slippery floors in socks or in slippers and shoes with smooth soles. Proper footwear can help improve stability and reduce the risk of slipping.
10. Make Your Home Safer
Many potential fall hazards can be found inside the home. Walk through your home and look for anything that could cause you to trip, slip, or lose your balance.
A professional home safety evaluation can also identify hazards you may not notice yourself.
How to Make Your Home Safer for Seniors
Making simple changes to your home can help prevent falls and make it easier to remain independent.
Stairways, Hallways, and Walkways
- Make sure stairways have secure handrails. Ideally, handrails should be available on both sides of the stairs.
- Use the handrails whenever you go up or down stairs.
- Make sure stairs and hallways have adequate lighting.
- Install light switches where they are easy to reach at the top and bottom of stairs and at appropriate locations along long hallways.
- Keep walkways free of clutter, boxes, shoes, and other objects.
- Secure carpets and area rugs so they cannot slide or bunch up.
- Consider nonslip strips or other appropriate nonslip surfaces on slippery floors.
- Be especially careful when walking on wet or icy surfaces.
Bathroom Safety
Bathrooms can be particularly hazardous because water can make floors and other surfaces slippery.
- Install grab bars near the toilet and in or near the tub and shower as appropriate.
- Use nonslip mats or strips on surfaces that may become wet.
- Keep the bathroom well lit.
- Use a night light to make it easier to see when getting up during the night.
- Consider a shower chair or other safety equipment if standing in the shower is difficult.
Bedroom Safety
Falls can happen when someone gets out of bed in the dark.
- Keep a lamp or light switch within easy reach of the bed.
- Use a night light between the bedroom and bathroom.
- Keep a telephone or other means of communication within easy reach.
- Keep the floor around the bed free of clutter, cords, and other obstacles.
- Make sure you have adequate lighting before getting out of bed at night.
Living Areas
Arrange your living space so that you have clear, unobstructed paths through the rooms.
- Keep electrical cords and telephone wires away from walking paths.
- Secure carpets and area rugs firmly to the floor or remove loose rugs.
- Arrange furniture so that it does not obstruct walkways.
- Be particularly careful with low coffee tables and other furniture that can be difficult to see.
- Choose chairs and sofas that are a comfortable height and allow you to sit down and stand up easily.
- Avoid walking on freshly washed or wet floors.
Kitchen Safety
Keep items that you use regularly within easy reach.
Avoid standing on chairs or tables to reach something that is too high. A reach stick or other appropriate reaching tool may provide a safer alternative.
If you use a step stool, make sure it is stable and has a secure handrail. Whenever possible, have another person nearby when using a step stool.
Keep Your Home at a Comfortable Temperature
Extreme temperatures can contribute to discomfort, dehydration, or dizziness.
During hot weather, stay adequately hydrated, use air conditioning or other appropriate methods to stay cool, and avoid strenuous activity during the hottest part of the day.
During cold weather, keep the home at a comfortable temperature and make sure walkways and entrances are safe from ice and other hazards.
Keep Emergency Information Easily Accessible
Keep important emergency telephone numbers in large, easy-to-read print near telephones or in another easily accessible location.
Older adults who live alone may also want to consider a personal emergency response or medical alert system that can provide a way to call for help after a fall or other emergency.
Modern medical alert systems may include features such as automatic fall detection and GPS location services, allowing some systems to provide assistance both inside and outside the home.
What Should You Do If a Senior Keeps Falling?
A fall should not automatically be considered a normal part of aging. If an older adult has fallen more than once or frequently feels unsteady, talk with a healthcare provider about the possible causes.
A healthcare professional may evaluate factors such as:
- Medications
- Vision and hearing
- Blood pressure
- Balance and gait
- Muscle strength
- Mobility
- Underlying medical conditions
- Bone health and osteoporosis risk
Identifying the reason for repeated falls can help determine what changes or treatment may reduce future risk.
When Should a Senior Have a Home Safety Evaluation?
A home safety evaluation can be particularly helpful for an older adult who has already fallen, feels unsteady, uses a cane or walker, has difficulty moving around the home, or wants to remain safely independent at home.
A professional evaluation can identify potential hazards involving stairs, bathrooms, flooring, lighting, furniture, walkways, and other areas of the home. It can also provide recommendations and resources for making the home safer.
Family Caregivers Network provides free in-home safety evaluations for families who want help identifying potential safety concerns and resources for safe living at home.
For more information or to schedule an in-home safety evaluation, contact Family Caregivers Network at 215-541-9030.
The Bottom Line: Fall Prevention Can Help Seniors Stay Independent
Falls do not have to be an inevitable part of getting older. Paying attention to balance, strength, vision, hearing, medications, footwear, bone health, and home safety can help reduce the risk of falls and serious injuries.
Simple changes around the home can make a significant difference. If you are concerned about an older adult’s risk of falling, talk with their healthcare provider and consider having the home evaluated for potential safety hazards.
Taking action before a fall occurs can help seniors remain safer, more active, and independent at home.
