The Basics
If you are age 65 or older, there are things you can do to lower your risk of falling:
- Exercise to improve your leg strength and balance.
- Ask your doctor to review your medicines. Some medicines can make you dizzy.
- Get your eyes checked. Your eyeglass prescription may need to be changed.
- Make your home safer.
For people age 65 and older, falling can cause serious injuries and health problems. More than 1 in 3 older adults falls each year. Older adults usually fall during everyday activities like turning or walking up stairs. Sometimes people fall because they have a medical condition, like dizziness or balance problems or they may trip over things in their home.
Am I at Risk?
You may be at extra risk if you:
- Have fallen in the past year
- Have problems with walking or balance
- Have weakness in your legs
- Take 4 or more medicines
Take this quiz to check your understanding of falling and older adults.
The Benefits
Taking steps to prevent falls will improve your physical and mental health. You don’t have to be afraid of falling.
As people age, poor balance and muscle weakness can lead to falls and broken bones. A broken bone (called a fracture) can cause pain, disability, and make it hard to do daily activities without help. Hip fractures are a major cause of health problems and death among older adults.
How can I Prevent Falls?
- Exercise to improve your strength and balance
- Have your medicines reviewed by your healthcare provider
- Have your vision checked
- Make your home safer
Protecting yourself from falling will keep you on your feet – and out of the hospital.
Take Action!
Many falls can be prevented. By making small changes, you can lower your risk of falling.
Exercise to Improve Strength and Balance
Aim for 2 hours and 30 minutes of activity a week. One way to do this is to get active for 30 minutes 5 times a week. If exercising for 30 minutes is too difficult, try to get moving for shorter 10-minute periods throughout the day. Be sure to exercise for at least 10 minutes at a time.
Do strengthening activities at least 2 days a week. These include lifting weights or using resistance bands (long rubber strips that stretch).
Exercises that improve your balance, like Tai Chi, are the most helpful. Tai Chi (“tie chee”) is a Chinese mind-body exercise that involves moving the body slowly and gently. Exercises like this can:
- Strengthen your muscles
- Prevent bone loss
- Control your weight
- Ease the pain of osteoarthritis
- Manage diabetes
- Protect your heart
- Help you sleep
- Improve your mood
Check with your local senior center or community center for Tai Chi or weight training classes for older adults. Try these simple exercises for seniors – you can do them at home. Be sure to talk to your doctor or healthcare provider before starting an exercise program.
Have Your Doctor Review Your Medicines
As you get older, the way medicines work in your body can change. Some medicines can make you sleepy, dizzy, and can cause you to fall.
Get Your Vision Checked
Have your vision checked by an eye doctor once a year. Poor vision or the wrong glasses can increase your risk of falling.
Make Your Home Safer
About half of all falls happen at home. This home fall prevention checklist [PDF - 6.7 MB] will help you find and fix the dangers in your home.
To make your home safer:
- Wear shoes both inside and outside the home. Do not to walk in barefoot or in slippers or socks.
- Have grab bars put in the bathroom next to your toilet and in the bathtub or shower.
- Use non-slip mats in the bathtub and the shower
- Keep items you use often in cabinets you can reach easily without using a step stool.
- Use bright lights throughout your home, and especially on the stairs.
- Pick up things you can trip over (papers, shoes, and books). Do not leave things on the stairs or places where you walk.
- Remove small runs or use double-sided tape to keep rugs from slipping
Get a Bone Density Test
If you are 65 or older, you should get a test to find out your bone strength. This is called a bone density test.
Read about
osteoporosis.
Drink Alcohol in Moderation
Alcohol can affect your balance. Avoid alcohol if you have fallen in the last year. Alcohol also makes it harder for your body to use calcium; calcium is important for strong bones.