The Best Fall Prevention Tips From Experts

Key takeaways:

Falls are a common problem, especially among older adults. Falls can be scary, serious, and potentially life-threatening.
Many falls can be prevented with small changes to someone’s home environment and how they get around. This can make a big difference in helping someone feel safe and more comfortable in their surroundings.
It also helps to be aware of times when people are at greatest risk of falling — like moving from sitting to standing, going up or down stairs, or using the bathroom.

Falls can happen to anyone, but the likelihood of falling increases with age. The chance of getting hurt from a fall also goes up with age. While a fall can lead to just a few bruises, other times a fall can cause serious injuries. Luckily, there are steps you can take to help lower your chances of falling and help you feel confident and active as you age.

Why is fall prevention important?

More than 1 in 4 adults over the age of 65 fall once every year. In fact, falls are the most common cause of deadly and non-deadly injuries in older people. And falling once increases the chance that someone will fall again.

Many older adults worry about falling, which can limit them from staying active. But even though they are trying to stay safe, inactivity can actually increase the risk of falling. The good news is that minor adjustments to your home and the way you get around can keep you safe while staying active.

Tips for preventing falls

Different factors can increase or decrease the likelihood that a person falls. Taking care of your health and making modifications to your home are both important when it comes to decreasing the chances that you will fall.

Things to do at your healthcare provider’s office

Here are some things to keep in mind when planning to see your provider:

Keep your yearly checkup. Your provider will check for any health conditions that may increase your risk of falling — like heart or blood pressure problems.
Check your medications. Ask your provider if any of your medications increase the chances that you will fall. You may be able to lower the dose or stop them completely.
Get your eyes checked. Visit your eye doctor once every year to see if you need a change to your contacts or glasses.
Get your feet checked. A podiatrist can help keep you steady on your feet. They can make sure your feet are healthy and recommend the best shoes for you.

Things to do in your home

Many falls happen at home, so these small changes in your home can go a long way:

Clear your space of clutter. Remove from the floor anything you can trip on — from wires, papers, and clothes to shoes, pet toys, or any other loose items.
Avoid or secure area rugs. Area rugs can slip or easily trip you, which can cause you to fall. Remove the rugs that you don’t need. For the ones that remain, try securing them with strong, double-sided tape.
Use bright lighting. This can help you more clearly see obstacles. This is especially important at the top and bottom of staircases. Add night lights to rooms that are very dark.
Use nonslip mats in the bathroom. Place nonslip mats inside and outside of the shower/bathtub.
Install handrails and grab bars. Use handrails when going up and down stairs. Grab bars in the bathroom are also useful for getting in and out of the shower/bathtub.
Keep common items in reach. Store any items that you use regularly — like paper towels, cooking tools, and cleaning supplies — in cabinets or drawers that are easy to get to. Avoid using a step stool.

Things to do every day

A fall can happen unexpectedly, so prevention is a daily effort. But staying safe doesn’t mean staying put. These tips can help you get around safely:

Wear well-fitting shoes. Examples of proper footwear include walking or running shoes with nonslip, rubber soles. Wearing these inside and outside of the house can help you stay balanced.
Use a walker or cane. If you’re feeling unsteady, a walking aid will help. It can also help if you have pain or weakness in one leg. Your provider can help you choose the right type and size of device. They can also teach you how to use it.
Stay active. Regular exercise will help keep your body conditioned and prevent falls. Weight-bearing exercises are particularly helpful.

Best exercises for preventing falls

While it may seem counterintuitive, staying active actually helps prevent falls. Inactivity causes the body to become deconditioned, meaning that it is weaker overall. The muscle groups that help you maintain balance need regular use to remain strong.

Talk to your provider about which types of exercise make the most sense for you. For older adults, experts recommend weight-bearing exercises 3 times a week for 30 minutes. Examples include:

Brisk walking or jogging
Weight training
Aerobics and dancing

To help prevent falls, experts also recommend exercises that help with balance and strength. Examples include yoga, tai chi, and pilates.

When is someone at highest risk of falling?

It helps to know when you’re at increased risk of a fall. This can help you stay prepared and know when to take extra precaution. Some high-risk scenarios include:

Moving from sitting to standing: Remind yourself to stand slowly, and wait a moment or two before taking your first step.
Making rushed movements: For example, falls can happen when someone urgently needs to use the bathroom. Using nearby diapers or commodes can help eliminate the need to run to the toilet.
Walking on wet or icy surfaces: If you can, avoid going outdoors in bad weather. If you do, apply salt to snow or ice before walking in the area.
Walking in cluttered areas or places with tripping hazards: Pick up any loose items on the floor indoors and outdoors to create a clear walking path. If possible, cover cords inside your home. When walking outside, try to avoid areas with tree roots or rocks.
Using stairs that do not have handrails: Check to see if there is an alternate way to travel between floors, like an elevator or escalator with handrails.
Using a shower or tub that does not have grab bars: If staying at another person’s home, consider a sponge bath to avoid high-risk transfers.

It’s OK to take your time moving around, especially as you get older. Taking an extra few seconds or minutes to stay stable can help you feel more secure and prevent any serious injuries.

The bottom line

Falls are common, but they do not have to be a routine part of aging. Small changes can help decrease the chances of them happening both inside and outside of the home. This includes things like removing clutter and turning on more lights. It also means using handrails and assist devices when needed and taking extra precaution in scenarios when a fall is more likely. By knowing what to look for and what to avoid, you can remain active and independent as you age.

why trust our exports reliability shield

Why trust our experts?

Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's held local and national roles at the American Medical Women's Association, including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts

References

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.