Strategies for Falls Prevention

Adapted from article contributed by Audra Stewart-Gordon, Community Health and Communications Coordinator.

Falls are a leading cause of injury among older adults. Physical changes and health conditions, and sometimes the medications used to treat those conditions, make falls more likely as you age. Fear of falling doesn't need to rule your life. Instead, consider incorporating these fall prevention strategies.

1. Make an appointment with your health care provider

Start by making an appointment with your health care provider. To assess your risk and discuss fall prevention strategies, your health care provider may want to talk about the following:

• Your medications. Make a list of your prescription and nonprescription medications and supplements, or bring them with you to the appointment. Your health care provider can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your health care provider may consider weaning you off medications that make you tired or affect your thinking, such as sedatives, antihistamines and some types of antidepressants.

• Any previous falls. Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your health care provider identify specific fall prevention strategies.

• Your health conditions. Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk? Your health care provider may evaluate your muscle strength, balance and walking style (gait) as well.

2. Keep moving

Physical activity can go a long way toward fall prevention. With your health care provider's O.K., try activities such as walking, water workouts or tai chi, a gentle exercise that involves slow and graceful dance-like movements aligned with mindful breathing. These activities reduce the risk of falls by improving strength, balance, coordination and flexibility.

Regular tai chi practice can help older adults improve balance, strength, and flexibility through slow, controlled movements. These gentle exercises enhance body awareness and stability, which are key to preventing falls. Over time, tai chi can also build confidence in mobility, reducing the fear of falling and supporting safer, more independent living.

We invite interested community members to consider trying a class from our Tai Chi for Health lineup this fall! These free, eight-week, evidence-based courses are available both in-person and virtually, making them accessible to individuals of all ages and fitness levels. Click here to check out our fall schedule and sign up for a class.

Your provider may recommend other carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility, and muscle strength.

3. Wear sensible shoes

Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers, and shoes with slick soles can make you slip, stumble, and fall. So can walking in your stocking feet. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles. Sensible shoes may also reduce joint pai

4. Remove home hazards

Take a look around your home for potential fall hazards. To make your home safer:

• Remove boxes, newspapers, electrical cords and phone cords from walkways.

• Move coffee tables, magazine racks and plant stands from high-traffic areas.

• Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.

• Repair loose, wooden floorboards and carpeting right away.

• Store clothing, dishes, food and other necessities within easy reach.

• Immediately clean spilled liquids, grease or food.

• Use nonslip mats in your bathtub or shower. Use a bath seat, which allows you to sit while showering.

5. Light up your living space

Keep your home brightly lit to avoid tripping on objects that are hard to see. Also:

• Place night lights in your bedroom, bathroom and hallways.

• Place a lamp within reach of your bed in case you need to get up in the middle of the night.

• Make clear paths to light switches that aren't near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.

• Turn on the lights before going up or down stairs.

• Store flashlights in easy-to-find places in case of power outages.

6. Use assistive devices

Your health care provider might recommend using a cane or walker to keep you steady. Other assistive devices can help, too. For example:

• Handrails for both sides of stairways

• Nonslip treads for bare-wood steps

• A raised toilet seat or one with armrests

• Grab bars for the shower or tub

• A sturdy plastic seat for the shower or tub — plus a hand-held shower nozzle for bathing while sitting down

If necessary, ask your health care provider for a referral to an occupational therapist. An occupational therapist can help you brainstorm other fall prevention strategies. Some solutions are easily installed and relatively inexpensive. 

For more information, please check out the following resources: 

Healthy aging Healthy aging: Beyond 50 - Mayo Clinic

Homepage | Eastern Agency on Aging

Eastern Area Agency on Aging – Maine Senior Guide

This article was developed with support from AI-assisted writing tools and reviewed by our team for accuracy and clarity.