Fall Prevention
Fall Prevention for Seniors: Avoiding Injuries
Fall prevention isn’t just about avoiding accidents—it’s about preserving independence, mobility, and quality of life.
A single fall can lead to serious injuries, but the right precautions can significantly reduce the risk.
From simple home modifications to lifestyle adjustments, there are countless ways to stay steady on your feet. This guide will walk you through practical, effective steps to keep you safe every day.
1. Talk With Your Doctor
Falls involving seniors lead to approximately 3 million visits to the emergency room each year—about 1 million of these result in hospitalization.
Discuss fall prevention with your doctor, especially if you’ve had previous falls or balance issues. They can assess risk factors, review medications for side effects such as dizziness, and recommend physical therapy or assistive devices.
Regular checkups help identify underlying conditions that may affect mobility, ensuring you take proactive steps to stay safe and independent.
2. Balance and Strengthening Exercises
Strong muscles and good balance reduce fall risks. Activities such as tai chi, yoga, and leg-strengthening exercises improve stability. Try standing on one leg while holding a chair for support or practicing heel-to-toe walking.
Consistency is key—aim for at least 30 minutes of physical activity most days to build strength, balance, and confidence in movement.
3. Eat a Nutritious Diet To Support Bone and Muscle Health
A diet rich in calcium, vitamin D, and protein keeps bones strong and muscles functioning well. Include dairy, leafy greens, lean meats, and fortified foods in your meals.
Staying hydrated and avoiding excessive caffeine or alcohol also supports balance and overall well-being. Proper nutrition reduces the risk of osteoporosis, which can lead to fractures after falls.
4. Have Your Vision Checked Regularly
Poor vision increases fall risk by making obstacles harder to see. Schedule annual eye exams to detect changes early. Update prescriptions as needed, and consider using contrast-enhancing lenses for better depth perception.
Ensure your home is well-lit, and wear glasses consistently if prescribed to maintain clear vision and reduce the likelihood of tripping.
5. Install Handrails (And Use Them!)
Handrails provide essential support on stairs, in hallways, and near entryways. Install sturdy rails on both sides of staircases and beside outdoor steps. Always grip them when ascending or descending, even if you feel stable.
Adding grab bars in bathrooms near the toilet and shower offers extra safety in slippery areas to prevent dangerous falls.
6. Use a Cane or Walker if Recommended
If a doctor or physical therapist suggests a cane or walker, use it consistently for added stability. These devices improve balance, reduce strain, and help prevent falls.
Ensure the height is properly adjusted, and practice using it safely. Regularly inspect rubber tips for wear and replace them as needed to maintain grip and effectiveness.
7. Store Often-Used Items Within Reach
Avoid unnecessary reaching and bending by keeping frequently used items at waist level. Store kitchen essentials, toiletries, and daily medications in easily accessible locations. Use shelves, organizers, or rolling carts to reduce strain.
If an item is out of reach, wait until someone can come to help you or use a grabber tool instead of climbing or stretching, which can lead to dangerous falls.
8. Keep All Walkways Clear
Cluttered spaces increase the risk of tripping. Remove loose rugs, stacks of books, and other tripping hazards from hallways and common areas. Keep shoes, bags, and pet toys out of walking paths.
Secure cords along walls and ensure furniture is arranged to allow easy movement throughout the home, especially in hallways and other areas where space is limited.
9. Reposition Furniture To Make Walking Easier
Ensure that furniture placement allows for safe and unobstructed movement. Leave wide, clear paths between tables, chairs, and cabinets. Remove unnecessary furniture or sharp-edged pieces that could cause injury if bumped.
If using mobility aids, make sure there’s enough space to maneuver without difficulty or the need to sidestep hazards.
10. Have Flooring Issues Repaired
Loose floorboards, warped wood, and lifted carpet edges create serious tripping hazards. Have any damaged flooring professionally repaired as soon as possible. For minor carpet issues, secure carpets with double-sided tape or tacks.
Replace worn-out rugs and ensure tile or hardwood surfaces are even to maintain safe and smooth walking areas.
11. Secure Area Rugs
Loose rugs can easily slip or bunch up, creating a tripping hazard. Secure them with nonslip backing, double-sided tape, or rug grippers to keep them in place.
Avoid using small or lightweight rugs in high-traffic areas. If possible, remove rugs entirely in areas where falls are more likely, such as hallways and entryways.
12. Wear Sensible Shoes
Supportive, nonslip shoes improve stability and reduce fall risks. Choose shoes with low heels, firm soles, and good arch support. Avoid slippers without grip, flip-flops, and shoes with worn-out treads.
Indoors, wear well-fitted, slip-resistant footwear instead of walking in socks or bare feet, which can make falls more likely on smooth surfaces.
13. Use Nonslip Mats in Bathroom
Wet bathroom floors pose a major fall risk. Place nonslip mats in the tub, shower, and near sinks to provide extra traction.
Choose mats with strong suction or rubber backing to prevent shifting. Ensure they are always dry and well-secured, and replace any that become worn or start losing their grip over time.
14. Add a Bath Seat to the Shower
A bath seat allows for safe, seated bathing, thus reducing the risk of slipping while standing. Choose an adjustable, nonslip model with rubber feet for stability. Install a handheld showerhead for easier rinsing while seated.
Always test the seat’s stability before each use, and consider grab bars for additional support when getting in and out.
15. Install a Raised Toilet Seat With Handles
Low toilet seats can make sitting and standing difficult, which increases fall risk. A raised toilet seat with sturdy handles provides better support and reduces strain on the knees and hips.
Secure the new seat properly to prevent shifting. Pair it with grab bars nearby for extra stability, especially if mobility issues make independent bathroom use challenging.
16. Know Where Pets Are Before Walking Across a Room
As much as we love them, dogs and cats can be major tripping hazards, particularly during the night or when they’re excited. Always be aware of your pet’s location before walking, especially in dim lighting.
If possible, train pets to stay clear of walkways or use pet gates to limit their movement in high-risk areas. If needed, attach a small bell to their collar to track their movement.
17. Don’t Climb To Reach Items
Climbing on stools or chairs increases the risk of falling. Instead, use a sturdy grabber tool or ask for help retrieving high-up items. Store frequently used objects at an accessible height.
If you must use a step stool, choose one with a handle for support, and never climb while feeling unsteady or when home alone.
18. Ensure Good Lighting Throughout the House
Poor lighting makes obstacles harder to see. Install bright, energy-efficient bulbs in hallways, staircases, and rooms. Use motion-sensor lights for convenience, especially in frequently used pathways at night.
Keep light switches easily accessible, and consider using smart bulbs or voice-activated lighting for safer control.
19. Have a Lamp Beside Your Bed
A bedside lamp prevents fumbling in the dark when getting up at night. Choose a lamp with an easy-to-reach switch or a touch-control function.
Keep a flashlight nearby in case of power outages. If mobility is an issue, a nightlight leading from the bedroom to the bathroom provides additional safety.
21. Keep Flashlights Handy
Power outages or dimly lit areas can make navigation unsafe. Keep flashlights in key locations, such as beside the bed, near staircases, and in frequently used drawers.
Choose battery-operated, high-lumen models for better illumination. Regularly check batteries and consider rechargeable options for reliability.
22. Install Nonslip Treads on Stairs
Wood and tile stairs can be slippery, especially when they are wet or when you wear socks. Apply nonslip treads or grip tape on both indoor and outdoor steps to increase traction.
Ensure stair edges are clearly marked with contrasting colors if vision is a concern. Regularly check for wear and replace treads as needed.
23. Avoid Walking on Wet or Icy Surfaces
Slippery surfaces significantly increase fall risks. During winter, use salt or sand on outdoor walkways. When possible, avoid walking on wet sidewalks or icy driveways. Wear shoes with a good grip, and use assistive devices such as a cane with an ice tip.
Inside, wipe up spills immediately to keep floors dry and safe. Wait until newly washed floors are completely dry before walking on them.
24. Stay Home During Inclement Weather
Rain, snow, and strong winds can create dangerous walking conditions. If the weather is bad, postpone outings unless they are absolutely necessary. Arrange for grocery delivery, or ask a friend for assistance.
If going outside is unavoidable, dress appropriately, take slow steps, and use a cane or walker for added stability.
25. Keep Outdoor Areas Free of Debris
Leaves, branches, and clutter on walkways can become slipping or tripping hazards. Regularly sweep porches, decks, driveways, and sidewalks. Remove fallen branches or objects that could obstruct paths.
Ensure outdoor furniture and decorations are secured to prevent them from becoming obstacles during windy conditions. Remember to put yard tools away after using them, and always scan the yard for potential hazards before venturing outdoors.
26. Clean Any Spills Right Away
Even small spills can create a slipping hazard. Wipe up water, oil, or other liquids immediately using an absorbent towel or mop, and check for residual slipperiness before walking in the area. Place paper towels over wet areas if cleaning supplies aren’t immediately available.
In kitchens and bathrooms, use absorbent, nonslip mats to prevent water from pooling on the floor.
27. Keep Rooms Tidy
A cluttered home increases fall risks by creating tripping hazards. Keep floors clear of shoes, bags, newspapers, and loose items. Store cords along walls or use cord covers to prevent tangling.
Arrange furniture to provide wide, unobstructed walking paths. Regularly check for misplaced objects, and make decluttering a habit to maintain a safe, hazard-free environment at all times.
28. Learn About Side Effects of Your Medications
Some medications cause dizziness, drowsiness, or balance issues. Review your prescriptions with a doctor or pharmacist to understand any side effects. If a medication increases fall risk, ask about alternative options or adjustments.
Take medications as directed, and avoid mixing them with alcohol or other substances that may worsen side effects.
29. Stand Up Slowly
Sudden movements can cause dizziness, especially when transitioning from sitting or lying down. To prevent lightheadedness, rise gradually and pause before walking. If needed, hold onto a stable surface for support.
Staying hydrated and monitoring blood pressure can also help reduce dizziness and instability.
30. Avoid Alcohol
Alcohol impairs balance, coordination, and reaction time, which leads to an increased risk of falls. Limit alcohol intake, especially before walking or using stairs.
If you drink, do so in moderation and ensure you have a safe environment. Mixing alcohol with medications can heighten dizziness and drowsiness, making falls even more likely.
31. Get Enough Sleep Each Night
Fatigue affects balance, coordination, and alertness. Aim for seven to nine hours of quality sleep per night.
Establish a consistent sleep routine, avoid caffeine before bed, and create a comfortable sleeping environment. If sleep disturbances persist, consult a doctor, as untreated sleep disorders can contribute to falls.
How Herself Health Can Help
At Herself Health, our focus is on improving health outcomes for Minnesota women 65 and over. Our bone health services for senior women help provide guidance to strengthen muscles and improve mobility to help our patients maintain their independence.
We have five convenient locations to serve you:
• Rosedale: Our senior women’s health clinic in Rosedale is located in the Rosedale Marketplace near the Rosedale Shopping Center on the intersection of County Road B-2 and Fairview Avenue North.
• Lyndale: Our Lyndale senior women’s health clinic is on the corner of West 55th Street and Lyndale Avenue South beside Walgreens.
• Crystal: Our senior women’s health clinic in Crystal is found beside Tower Auto Mart near the intersection of Douglas Drive North and West Broadway.
• Highland Park: Our senior women’s clinic in Highland Park is on the corner of Ford Parkway and South Kenneth Street within the Highland Center, which is neighboring Hillcrest Park.
• Eagan: Our senior women’s health clinic in Eagan is tucked on the corner of Rahncliff Road and Cliff Road, neighboring a Nothing Bundt Cakes store.
Final Thoughts on Fall Prevention
Falls can have life-altering consequences, but the good news is that most are preventable with simple, proactive measures.
By making small adjustments to your home, daily habits, and lifestyle choices, you can maintain independence and confidence in every step you take.
Prioritizing safety today means protecting your well-being for years to come. With the right strategies in place, fall prevention becomes a natural part of living a safer, healthier life.
Herself Health is redefining healthcare for Minnesota women aged 65 and up. Explore our approach and comprehensive services today.