As one ages, physical changes and health conditions may make falls more likely. Falls are a leading cause of injury among older adults with one out of five falls resulting in a serious injury such as a broken bone or a head injury. These injuries can make it hard to get around or do everyday activities. Older adults who want to maintain their independence and health should take steps to understand and reduce their risk of falling.

10 Tips to Prevent Falls

If you take care of your overall health, you may be able to lower your chances of falling. Here are ten tips to help you avoid falls:

1. Stay physically active. Regular exercise can help reduce the risk of falls by improving strength, balance, coordination and flexibility. Most older adults can exercise safely—talk with your doctor first if you are not sure if exercising is safe for you.
2. Have your eyes checked at least once a year. Even small changes in sight may cause you to fall. When you get new eyeglasses or contact lenses, take time to get used to them. Always wear your glasses or contacts when you need them.
3. Find out about the side effects of any medicine you take. Review your medications with your doctor or pharmacist and discuss any side effects like feeling dizzy or sleepy. Some medications, even over-the-counter medications, can increase your fall risk.
4. Get enough sleep. Lack of sleep or having poor quality sleep can impair balance, reduce reaction time, and increase your risk for a fall. Most adults need seven to eight hours of sleep every night.
5. Limit your alcohol consumption. Even a small amount of alcohol can affect your balance and reflexes. If you have additional questions about alcohol consumption, speak with your doctor.
6. Stand up slowly. Many people fall when they move too quickly from sitting to standing, or when going up or down stairs. Pause before moving, then go ahead—carefully.
7. Use an assistive device if you need help feeling steady when you walk. Appropriate use of canes and walkers can prevent falls. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.
8. Wear proper footwear. Wear non-skid, rubber-soled, low-heeled shoes, or lace-up shoes with non-skid soles that fully support your feet. Avoid walking on stairs or floors in socks or in shoes and slippers with smooth soles.
9. Fall-proof your home. Clear pathways, and don’t let bedding or curtains drag on the floor. Place frequently used items where you can easily reach them.
10. Talk to your doctor about fall prevention. Ask your doctor to evaluate your risk for falling and talk with them about specific things you can do. Always tell your doctor if you have fallen since your last checkup, even if you didn't get hurt when you fell. A fall can alert your doctor to a new medical problem or problems with your medications or eyesight that can be corrected.