Every year, an alarming number of Americans aged 65 and above experience a fall. According to the Centers for Disease Control and Prevention (CDC), these incidents, which are the leading cause of traumatic brain injuries, result in approximately 3 million emergency department visits.

Additionally, there are around 1 million hospitalizations related to falls among older adults, highlighting the serious risks associated with falling. Although these figures are worrisome, there are numerous steps you can take to enhance strength and balance, as well as to make your home safer.

What are some common causes of falls?

Most falls are a result of a combination of risk factors. The more risk factors a person has, the higher their chances of falling.

• Difficulties with walking or balance
• Use of medications, such as tranquilizers, sedatives, antidepressants, and some other over-the-counter medications, can affect balance and how steady you may be on your feet.
• Ripped carpets, throw rugs, and clutter can create a trip hazard.
• Vision problems
• Hearing loss
• Medical conditions such as diabetes, heart disease, dementia, low blood pressure, and problems with the thyroid, nerves, or blood vessels.
• Vitamin D deficiency - there is evidence linking vitamin D deficiency to an increased risk of falls, as it can affect bone health and muscle function.

What can I do to help prevent falls?

Consulting with a healthcare provider can greatly lower an individual's risk by identifying and managing factors that contribute to falls.

• Use an assistive device such as a cane or a walker if you need help feeling steady when you walk.
• Stay physically active to reduce age-related loss of muscle mass and balance issues. Engaging in exercises such as walking or swimming can help maintain leg strength and keep your joints, tendons, and ligaments flexible. Incorporate strength and balance exercises into your routine to strengthen your legs. This can include chair yoga or tai chi.
• Get regular vision exams to ensure your eyeglass or contact lens prescription is current.
• Maintain a healthy weight to reduce your risk of developing heart disease, high blood pressure, stroke, and diabetes.
• Talk to your provider about any medications you take that may be having adverse side effects, such as dizziness or sleepiness.
• People with hearing loss are more than twice as likely to fall as those with normal hearing. If you are experiencing hearing loss, discuss getting a hearing test with your provider.
• Improve home safety:
  • Consider having railings installed on either side of the stairs and bars next to the tub or shower.
  • Remove throw rugs or cords that you could easily trip over.
  • Increase the amount of light in your home by purchasing brighter bulbs.

• Wear non-skid, rubber-soled, low-heeled or lace-up shoes with non-skid soles that fully support your feet. Don’t walk on stairs or floors in socks or footwear with smooth soles.
• Ensure you get adequate sleep, as fatigue significantly increases the likelihood of experiencing a fall.
• Limit or avoid alcohol consumption, as excessive intake can result in balance issues and increase the risk of falls.
• Remain indoors during inclement weather, and exercise extra caution if you must walk on wet or icy surfaces to prevent falls.
• Keep your hands free. Use a shoulder bag, fanny pack, or backpack to leave your hands free so you can hold on to railings.
• Be aware of your pet's location at all times when you are standing or walking to avoid tripping and potential falls.

What should I do if I fall?

A fall can be startling, especially if you are an older adult and you live by yourself. Here are a few essential steps to take after a fall occurs:

• Take deep breaths to try and relax – this can help with the shock of falling.
• Determine whether you are hurt before getting up – getting up too quickly or in the wrong way could worsen a potential injury.
• If you can get up safely without help, start by rolling over to your side and resting while your body and blood pressure adjust. Then, slowly get up on your hands and knees and crawl to a sturdy seat or chair.
• Put your hands on the chair seat and slide one foot forward so it is flat on the floor. Keep the other leg bent so that the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.
• If you are hurt and cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive.

Safety measures you can take at home

It can be helpful to carry a charged mobile or cordless phone around the house with you at all times so that you can call someone for help if you need it.

There may also be a case for having an emergency response system like a bracelet, necklace, or smartphone that allows you to call for help.

Smartwatches equipped with fall detection technology can automatically alert emergency contacts if a fall is detected, providing an added layer of safety and peace of mind.

If you live alone, arrange for daily contact with a family member or friend.

For more information and resources about fall prevention, visit the National Council on Aging, the National Institute on Aging, or the Centers for Disease Control and Prevention.