Exercise regularly
Exercise can make your muscles stronger and your joints more flexible, thus reducing the risk of falls.
What to focus on: To get the most protection, blend strength training with balance exercises. Focus on leg and core strength, which act as your body’s natural stabilization system.
Activities to try: Tai Chi is exceptionally effective for spatial awareness and fluid balance. Gentle yoga, water aerobics, and simple heel-to-toe walking exercises also build the specific stabilizer muscles needed to recover if you lose your footing.
Know how medications affect you
Some medications make you drowsy or affect your vision, which can increase your chances of falling.
The interactions to watch: Certain prescription drugs (especially blood pressure medications, sedatives, laxatives, and anti-depressants) can cause sudden drops in blood pressure when you stand up, leading to dizziness.
Action step: Bring a complete list of your medications, including over-the-counter supplements, to your primary care doctor or pharmacist at least once a year. Ask them explicitly: “Do any of these interact to increase my risk of dizziness or tripping?”
Be aware of physical and mobility limitations
Physical and mobility limitations increase your chance of falling. Be aware of yours to decrease falls.
Track your changes: Changes in your vision, hearing, or reflexes happen gradually, making them easy to ignore until a trip happens. If you notice yourself holding onto walls and tables as you move across a room, your body is signaling a limitation.
Proactive management: Schedule annual vision and hearing exams. If an assistive device like a cane or walker is recommended, have it professionally fitted by a physical therapist. A tool that is the wrong height can actually unbalance you further.
Eliminate falling hazards in your home
This includes furniture that obstructs clear pathways. By clearing pathways, you decrease your chances of tripping over something and falling. Adding hand rails, making sure carpets are firm, and hiding exposed wires from electronic devices will help you avoid falls.
The 30-inch rule: Ensure all high-traffic walkways have at least 30 to 36 inches of clear clearance so you never have to turn sideways or step awkwardly to maneuver.
Securing the floors: Throw rugs are one of the leading causes of household falls. Either remove them entirely or anchor them securely with heavy-duty, double-sided rug tape. In the bathroom, install permanent, wall-anchored grab bars next to the toilet and inside the shower. Do not rely on suction-cup bars, which can slip under weight.
Wear clothing and shoes that fit properly
Properly fitting clothing and shoes reduce fall risks by eliminating excess material that can be tripped on.
Clothing adjustments: Avoid excessively long, flowing pants, maxi dresses, or robes that can easily catch on your heel or get snagged on furniture corners. Hem your trousers so they sit safely above the ankle.
Footwear essentials: Ditch loose slippers, high heels, and completely flat, slick-soled shoes. Look for structured shoes with firm, non-skid rubber soles, low heels, and secure closures like velcro or laces that support the heel and arch of your foot.
Use adequate lighting at home
Adequate lighting makes it brighter and illuminates any objects that may be in your way. Adequate lighting is especially important when visiting a place you may be unfamiliar with.
Brighten the transitions: The path from your bed to the bathroom is a high-risk zone for nighttime falls. Plug in motion-activated LED nightlights along hallways, in bathrooms, and on staircases.
Smart upgrades: Replace standard light switches at the top and bottom of stairs with glowing switches that are easy to spot in the dark. Consider smart bulbs that you can turn on via voice command or a smartphone before you even get out of bed.
Stay connected.
Carry a phone or alert system with you at all times so you can contact emergency services in the event of a fall.
Redundancy is safety: Do not leave your cell phone charging across the room while you sleep or sit. Keep a charging station right next to your favorite chair and your bedside table.
Modern tools: If you do not like traditional neck pendants, look into modern smartwatches. Many of them now feature built-in fall detection that automatically alerts designated family members or emergency services with your GPS location if they sense a hard impact and you do not respond.