How to Best Prevent Falls for Seniors

There are certain challenges or concerns that come with aging, including falling. While falls are certainly dangerous and all too common, they are not inevitable. The right fall prevention plan can not only prevent serious injury and unplanned hospital trips, but can also increase peace of mind for family members and confidence for older adults living at home alone. Older adults can take charge of their fall prevention plan, incorporating strategies, habits, and home modifications that reduce their risk of falling.

Seniors and Falls: The Statistics

When it comes to seniors and falls, it’s essential to understand the risks and the consequences of falling at home or while out and about. Approximately 1 in 4 older adults fall annually. However, that number is estimated to be much higher as older adults are reluctant to report falls to their family members or physicians.

Out of those falls, about one in five results in a severe injury, like a broken hip or traumatic brain injury. Nearly 3 million older adults are treated in emergency rooms for fall injuries each year, with 800,000 being hospitalized for follow-up monitoring, surgery, or pain management after a fall.

Even more frightening is the fact that falls are the leading cause of injury-related death among adults over the age of 65, with that fall death rate increasing year over year.

In addition to older adults being unreliable reporters of falls or near-falls, it is common for seniors to believe that falls happen to others, and not to them. However, the statistics prove otherwise. While you don’t want to scare your aging loved one, putting things into perspective can help everyone understand that falls can happen due to a variety of challenges that arrive with older age.

Why Do Seniors Fall?

The number of falls, and injuries from falls, increases significantly for adults over the age of 65. Why? The answer is complex and can vary from person to person, home to home, and situation to situation. However, common causes of falls in seniors can include:

• Decreased vision and inability to see flooring transitions or steps throughout the home
• Decreased stability and balance
• Decreased flexibility and endurance
• Neurological conditions that cause shaking or unsteadiness, such as Parkinson’s disease
• Poor judgement and impulse control, which can come from cognitive decline associated with dementia
• Hearing loss, which has been linked to an increase in fall risk
• Increased risk of shuffling their feet or having an unsteady gait due to neurological conditions, numbness in the legs, or foot pain
• Improper use of mobility aids like walkers or canes
• Medication side effects, such as dizziness and vertigo
• Environmental factors, like slick bathroom floors or unsecured rugs throughout the home

Most older adults and their family members don’t realize that their medical conditions, medications, or environmental factors are a fall risk until it is too late. It’s important to keep up with regular preventative care, including hearing and vision screenings, in order to reduce fall risk.

Debunking Common Fall Myths

Even though falls are common among older adults, there is still plenty of misinformation out there about fall prevention and healthy habits.

Myth: Limiting my activity will prevent falls.
Reality: Staying active improves strength, balance, and independence.

Myth: Staying home means I won’t fall.
Reality: Over half of falls occur at home—address hazards like clutter and poor lighting.

Myth: Muscle strength and flexibility can’t be regained.
Reality: Exercise can restore strength and flexibility, even in later years.

Myth: Vision checks aren’t necessary every year.
Reality: Poor vision doubles the risk of falls—get yearly eye exams and update glasses as needed.

Myth: Using a walker or cane will make me dependent.
Reality: Walking aids help maintain mobility when properly fitted by a professional, and used correctly and consistently.

How to Prevent Falls at Home

There is some good news: fall prevention strategies can be put into place in the home, reducing both the risk of falling and the risk of serious injury if a fall does occur. With more than half of falls happening in the home, home adjustments can often make the biggest impact in fall risk reduction. DIY modifications can include:

• Installing grab bars near the toilet and in the shower
• Putting down slip-resistant flooring in the shower
• Installing a shower chair in the shower
• Removing extra clutter or large pieces of furniture throughout the home so that the person can navigate without a challenge
• Securing rugs to the floor
• Keep cord clutter away from the floor, securing cords to the wall when possible
• Ensuring all flooring is smooth and repaired, with flooring transitions easy to see and navigate
• Increasing lighting in darker spots of the home, especially stairwells or hallways
• Keep regularly used items in an easy-to-reach location, especially in the kitchen and bathroom

Other ways you can prevent falls at home can include:

• Making sure eyeglasses are clean and are using the correct prescription
• Making sure the person knows how to correctly and safely use any prescribed mobility devices
• Going to physical or occupational therapy appointments to gain strength and confidence 
• Considering senior living as a potential solution
• Wearing comfortable and sturdy shoes. Consider having an “outdoor” pair and an “indoor” pair. Don’t rely on slippers or slip-proof socks for indoor use.

Partner with Your Healthcare Provider

When evaluating fall risk, it is crucial to involve your physician and medical team. They are able to review your current medical needs and forecast challenges to expect in the future. Keep the lines of communication open by:

• Reporting any falls, including near-falls, slips, and trips, even if there was no injury as a result
• Talking honestly about all medications you are taking, including over-the-counter medications, supplements, and vitamins
• Making a fall risk assessment part of your annual check-up, and as needed throughout the year
• Talking about any new symptoms you are experiencing, including lightheadedness, dizziness, foot shuffling, chronic pain, or balance issues
• Keeping up with vision and hearing screenings, as well as using prescribed glasses or hearing aids
• Speaking candidly about any fears or worries you are experiencing related to falling

Exercise and Lifestyle Strategies

In addition to home modifications and partnering with the medical team, you can also decrease risk of falling with a few new habits or routines.

• Physical therapy appointments are excellent ways to work directly with a professional who can assess why you are feeling off-balance. A series of appointments can not only assess your weaknesses, but can also arm you with exercises you can do daily to increase your flexibility, strength, endurance, and balance.
• Occupational therapy appointments are also an important part of fall prevention for the elderly. Work with an OT to gain endurance and strength with personal care activities like showering and dressing, which can reduce the risk of falls during these vulnerable activities.
• Daily exercise, including strength and range of motion activities, can reduce the risk of falls if completed consistently. Studies have shown that it takes at least 12 weeks of consistent exercise to decrease fall risk, but those results only hold if the senior continues with daily exercise. Try to incorporate regular exercise as a part of your daily routine, such as after your morning coffee or before your nighttime routine.
• Consider adding low-impact activities to your week, including walking, water walking, or water aerobics. Chair exercises, including chair yoga or chair tai chi, can also be a safe way to get your movement in.

Remember, being afraid of falls can often lead to a more sedentary lifestyle, which will only increase the risk of falling. Make a point of getting up and moving throughout your day, using mobility devices as prescribed.

Footwear and Assistive Devices

The right accessories, including shoes and assistive devices, can further prevent falls in the elderly when used correctly and consistently.

• Work with a podiatrist to get a recommendation for a shoe that suits your current needs. Not every shoe is designed to meet your specific abilities, so find one that is not only comfortable, but is also sturdy and safe.
• Buy a pair of shoes that you use inside your house. This is a better option than relying on slippers or skid-proof socks which can be unreliable in preventing falls.
• While you don’t have to abandon style completely, consider getting rid of unsafe shoes like high heels or unstable sandals.
• Even though you can go to your local pharmacy and purchase a cane or walker, you shouldn’t do that unless you have a specific recommendation from your physician and physical therapist. The wrong mobility device can actually increase the risk for falls, so be sure you are choosing to use the one prescribed to you.
• A physical therapist can help you learn the ins and outs of your new mobility device. Ensure you understand how to use it effectively and safely, as well as how to store it in the car or by your bedside when you aren’t using it.
• Just as the wrong mobility device can increase falls, the right mobility device can significantly reduce fall risk. Be sure yours has been correctly sized by a physical therapist and that you’ve had time to practice with it to gain confidence.

Fall Prevention Strategies in Senior Living Residences

In many cases, a move to a senior living community can help decrease the risk of falls and fall-related injuries. At Legend Senior Living, our residences were designed with fall prevention strategies, including:

• Low-pile carpeting and safe floor transitions
• Easy to navigate hallways, apartments, and shared living spaces
• Accessible, senior-friendly design that is inclusive to all mobility devices

In addition, senior living communities include fall prevention highlights like:

• Around-the-clock caregiver assistance and support
• Call light systems that are easy to use in emergencies
• Regular fall risk assessments and care plan strategy meetings to incorporate individual-specific, customized interventions to reduce risk
• Family education about fall risks, including strategies for when family members take the resident out of the senior living community to special events, meals, etc.

If a Fall Happens

Even with the best fall prevention plan and strategies in place, accidents can still happen. Falls can be scary, and the best way to plan for one can often include being confident that you know what to do if that happens.

• Work with a physical therapist to practice how to get up safely after a fall. Once you practice with them a few times, incorporate getting up off the floor safely as a part of your exercise routine.
• Keep your phone with you at all times so that it is easy to reach in case of an emergency. Consider a medical alert device if you are living at home alone.
• Keep an updated list of medications and your medical history on your fridge so that first responders can have easy access to it in case of an emergency.
• Make sure your family members have a plan for communicating with one another in case of an emergency so that everyone is in the loop.

Stay Safe

Fall prevention begins with a realistic list of home modifications and recommendations from your medical team. Add in customized exercises and therapy appointments, along with the right shoes and mobility devices, and you are well on your way to feeling more confident and capable at home. Remember, investing in fall prevention can result in feeling empowered and safe while living at home.

At Legend Senior Living, we value the independence of every resident. This includes creating a safe, senior-friendly and accessible environment that is still comfortable, stylish, and cozy. Here, you’ll find the support you need to stay safe, have peace of mind, and meet your wellness goals.