Preventing Falls at Home for Seniors

Falling puts older adults at risk for many other health complications, from fractures and sprains to neurological damage. One in four adults over the age of 65 will fall at some point each year, according to the CDC.

Thankfully, there are simple steps seniors and their families can take to reduce the risk of falling at home.

Tracy Ford, PT, is the rehabilitation manager at ElderONE, a Program of All-Inclusive Care for the Elderly (PACE) that offers the entire continuum of medical care and support services to seniors with chronic care needs, including medical and personal care, transportation, physical, occupational, and speech rehabilitation services, and more – all with the goal of keeping seniors living safely at home. Ford has frequent conversations with seniors and their families about the risks of falling at home. She shares some of the main reasons why falls happen at home, how to prevent falls, and other helpful ways to stay strong as you get older.

Why falls happen more with seniors

Seniors fall more often than young adults for several reasons. These include:

• Impaired gait, strength, or balance
• Less physical activity
• Medications with dizziness or drowsiness as side effects
• Environmental hazards
• Changes to vision
• Footwear/impaired sensation in feet
• Low vitamin D
• Fear of falling

Other health conditions may affect balance and mobility for seniors, such as arthritis, depression, diabetes, hearing loss, and Parkinson’s disease.

The main concern with seniors who have a higher risk of falling is that they also have a higher risk of suffering a serious injury. Research shows seniors are more likely to have poor bone health as they age, which raises that injury risk.

Ways to reduce your risk of falling

“Sometimes there is a misconception that as people age, they are going to automatically fall,” Ford said. “That isn’t the case. There are modifiable risk factors that we can address to prevent falls.”

Many of the most effective changes to prevent falls are environmental – and they start right at home.

• Keep all pathways indoors and outdoors clear and well lit
• Remove any throw rugs from floors
• Install railings on both sides of stairways
• Place nightlights throughout the house
• Use any assistive device as recommended (walker, cane, etc.)
• Keep frequently used kitchen items on lower shelves or countertops
• Keep a lamp close to the bed
• Install grab bars near the toilet or shower
• Wear well-fitted shoes with good support, inside and outside the home
• Avoid walking on ice or walking in poor weather conditions

“Keeping your home safe is very important to reducing the risk of falls and promoting safer mobility,” Ford said.

Keeping your body healthy reduces the risk of falls, as well. Strength training helps to building muscle strength, promote bone health, improve reflexes and coordination, and increase joint stability.

Evidence-based exercise programs created specifically to prevent falls for seniors, such as Tai Chi or the Otago Exercise Program, can help with balance issues. Talking with a primary care provider is the best way to determine what type of exercise program is best for you.

Scheduling regular visits with your primary care provider is another way to reduce the risk of falls. These regular health checkups allow for medication review, eye & hearing exams as well as assist with managing chronic conditions which are all crucial to fall prevention.

Promoting bone health

Exercise and physical activity that focus on strength and balance are also essential to prevent falls. Staying active with exercise and physical activity can keep your bones strong for years.

Weight-bearing activities including walking, weight training, dancing, and pickleball each combine movement, maintaining strength in joints and muscles, and positive mental health.

Eating a diet with plenty of calcium and vitamin D such as cheese, yogurt, milk, eggs, fish, leafy greens, and fortified drinks builds healthier bones. Experts agree eating foods with these vitamins and minerals benefits the body more than taking them as supplements.

If you are a smoker, quitting smoking can reduce the negative impact on your bone health.

“It’s important that older adults understand that falls are preventable. They should talk with their providers to develop a personalized fall prevention plan,” Ford said.

What should you do if you do fall?

If you do end up falling, knowing how to fall correctly can help you avoid serious injuries. Physical therapists encourage seniors to learn the tuck and roll technique, which avoids falling directly on the wrist, arms, or shoulders.

Tuck your arms in and curl into a ball as you fall, placing the brunt of the impact on the top of your back. By practicing this technique frequently, your body will learn to properly absorb the impact of a sudden fall and avoid serious injury.

Another vital note about falling: if you or a loved one falls, notify your primary care provider, as well as a family member or caregiver. Discussing the fall, allows healthcare providers to make recommendations and prevent the next fall. ElderONE offers the CDC’s Stopping Elderly Accidents, Deaths and Injury (STEADI) program to caregivers and family members of seniors as a resource for fall prevention.

“The goal of fall prevention is to be proactive and prevent the fall,” Ford said. By embracing fall prevention strategies, we will keep everyone safe, independent and living within the community.”