Fall prevention
Falls are a common cause of injury, hospital admission and even death in people of all ages, but especially in older people. Falls can cause major disability, loss of independence and can make people feel isolated.
Risk factors for falls
The risk of falling increases as you get older, but you may also be at risk if you:
- have issues with balance and strength, such as feeling unsteady on your feet
- are a woman (women are one and a half times more likely to fall than men)
- live alone
- do not eat well
- have mobility issues
- lack confidence with your mobility or fear that you might fall
- have had a fall in the past 12 months
- have eyesight problems
- regularly take more than four medicines
- have problems such as osteoporosis, Parkinson disease, stroke, diabetes, memory loss or dementia.
If you have had a fall
Falling can be frightening. If it happens when you are alone, you could find it difficult to get back up again.
How to get up from the floor by yourself — Government of Alberta (external link)
Talk to your healthcare provider if you are worried about falling or if you have had a fall so they can check why you might have fallen.
You may want to consider getting a personal medical alarm so if you fall again, you can easily call for help.
Personal medical alarms — New Zealand Government (external link)
Reducing your risk of falling
Many falls are preventable. Some of the actions you can take to reduce your risk of falling are below.
Strength and balance exercises
The most important kind of exercises you can do is the kind that improves your strength and balance. Building up strength and balance protects older people from falling and reduces the harm that can happen if they fall.
You can search for a community strength and balance class on the Live Stronger for Longer website.
Find a class near you — Live Stronger for Longer (external link)
If your healthcare provider thinks you're at risk of falling, they are likely to refer you to a Falls Champion through the Falls Prevention Programme. Your Falls Champion will guide you through the best way to build up your strength and balance.
The Nymbl app has been developed for people wanting to improve their balance and mobility and reduce their risk of falling.
Nymbl — Healthify (external link)
Visit your healthcare provider for a check up
Your healthcare provider will make sure you do not have a medical condition that will make falling more likely, such as low blood pressure or a urinary infection. They will also check if you are eating well and keeping active.
Reviewing medicines
Your healthcare provider may review your medicines, particularly if you are taking 4 or more medicines a day. Medications can interact with one another and sometimes this can contribute to falls.
Sometimes, you may no longer need a medication, or may be taking it at doses that give side effects that could cause a fall.
Your general practice team can discuss with you if it is appropriate to stop or reduce any of your medications.
Eye test
Have an eye check with your healthcare provider or optometrist if you have not had your vision checked in the last 2 years.
Make sure you wear the right glasses for the situation, such as only wearing your reading glasses to read. Bifocal glasses may increase your chances of falling. Discuss this with your optometrist.
Learn to get into and out of a chair safely
If you find it hard sit down or to get up out of a chair, you may be at risk of falls. You can learn how to do this safely and reduce your risk.
Make your home safe
It is important to make your home safe by keeping it clear of clutter or anything you could trip on.
Here are some quick tips:
- make sure that all carpets and rugs lie flat on the floor
- install good lighting
- mop up any spills straight away
- choose the right chair and know how to get into and out of it safely.
Home safety guide
You can make your home safer with a few adjustments.
Use this home safety checklist to identify hazards in your home. If you work through it with a family member, you may be able to identify hazards that you can remove. Your healthcare provider may recommend a home safety check if your vision is poor.
Anchor your rugs in place with anti-slip mats.
Repair or replace your rugs if they are:
- frayed at the edges
- rolled at the corners
- wrinked or lumpy in the middle.
If your lights are not bright enough or positioned effectively you can:
- use area lamps to target areas that your ceiling lights do not reach
- up the wattage of your light bulbs
- use nightlights if you get up often in the night
- change bulbs as soon as they blow
- install light switches at the top and bottom of stairs.
If your lights are too bright or create glare off hard surfaces you can:
- swap to frosted bulbs
- use nightlights instead of overhead lights if you get up often during the night.
If your outside lights are not effective or non-existent you can get a professional in to install automatic security lights (front and back doors, along the path to the house). There are plenty of options on the market.
Use a bathmat outside of the shower or bath and non-slip mat in the shower or bath if you need it to prevent slips and falling.
Install sturdy, well-placed hand rails around your bathroom if you cannot get:
- on and off the toilet easily
- in and out of the bath or shower without holding on to towel rails or taps.
Use a bath-seat and handheld shower head if you feel unsteady or uncomfortable standing to shower.
Get a pull out mirror so you do not have to lean into it if your mirror is mounted over a hand-basin or ledge and leaning makes you feel unsteady.
If you find your balance is off in the mornings, you may want to:
- take your time getting out of bed
- roll onto your side, sit up slowly and then stand
- wait to attempt walking until you are good and ready
- sit down to get dressed.
Take your time making the bed. Pull on one layer at a time to avoid back strain.
You should be able to touch the floor when sitting on the side of the bed. If you cannot do this, look at ways to adjust your bed height.
Install a bedside lamp that you can easily reach from bed.
Keep all bedrooms clutter free.
If you want to stay injury free, make your kitchen work for you.
Put the things you use every day at easy reach so you are not constantly bending and reaching.
Try using a hand-reacher.
Use a sturdy and safe step-ladder if you need to get things from high places.
When moving dishes in and out of the oven or dishwasher, sit or stand at the side, rather than leaning forward over the door.
If you cannot walk through your house without bumping into things, try to:
- remove furniture or items you do not need
- downsize large pieces to create more clear space
- de-clutter papers and other unnecessary items.
if you cannot reach your telephone comfortably from your chair, you could:
- get a cordless phone
- keep your cell phone charged and close by at all times.
Tuck electrical cords under furniture or close to the wall and tape them down.
If possible, reposition your appliances, or change the room layout (ask for help if
your furniture is heavy).
Gardening is a great way to stay fit and get regular doses of Vitamin D.
Avoid heavy lifting — break the load up into smaller parcels.
Use long-handled and lightweight tools to avoid bending over for long periods.
Use well maintained tools and step-ladders.
Do not get into a tug of war with stubborn weeds.
Steady yourself when bending and standing.
Ask for help if you need it.
If your paths ice up in winter, make sure you apply salt or sand to them, and always use a handrail.
Limit alcohol
As people get older, they become more sensitive to alcohol. This means you may feel the effects of alcohol more than when you were younger. Falling may be one of these effects. Reducing how much alcohol you drink will help to lower your chance of falling.
Consider your footwear
Older people are more prone to problems with their feet.
- Wear safe and well-fitting shoes and slippers.
- Choose non-slip soles.
- Do not walk on slippery floors in socks or tights.