Falls are one of the leading causes of injury in seniors, often leading to fractures, hospitalizations, and a loss of independence. The good news is that many falls are preventable with the right strategies. Take a look at a few tips to help keep you safe from accidental falls:

 

1. Create a Safe Home Environment

 

Making small modifications in your home can significantly reduce fall risks.

• Remove Clutter & Hazards. Keep floors clear of cords, rugs, or any objects that could cause tripping. Avoid stacking items on the floor in walkways. If you don’t have a good place to store something, consider decluttering.
• Improve Lighting. Install bright LED bulbs in hallways, staircases, and bathrooms. Use nightlights and motion sensored lights to illuminate pathways during nighttime bathroom trips.
• Secure Rugs & Flooring. Remove loose rugs or secure them with non-slip backing. Fix any uneven flooring or loose tiles that could cause tripping.
• Install Safety Features. Use grab bars in the bathroom near the toilet and inside the shower. Install handrails on both sides of staircases. Consider using a shower chair, bench or non-slip bath mat in the bathtub.
• Arrange Furniture for Easy Mobility. Ensure clear pathways without furniture blocking common walking areas. Keep a sturdy chair nearby in case you need to sit down suddenly.

 

2. Strengthen Your Balance and Muscles

 

Regular, light exercise improves muscle strength, coordination, and balance. Here are some effective exercises for fall prevention:

 

Balance Exercises

 

• Heel-to-Toe Walk: Walk in a straight line, placing one foot directly in front of the other. Follow a line on the floor to practice staying steady.
• Single-Leg Stand: Stand on one leg for 10-15 seconds, then switch legs. Hold onto a sturdy surface if needed.
• Tai Chi & Yoga: These gentle exercises improve balance, flexibility, and coordination.

 

Leg Strengthening Exercises

 

• Chair Squats: Stand up and sit down slowly from a sturdy chair without using your hands.
• Calf Raises: Stand on your toes, hold for a few seconds, then lower your heels back down.
• Side Leg Raises: While holding onto a chair, lift one leg sideways, then lower it slowly.

 

Core Strengthening

 

A strong core helps stabilize your body. Simple exercises like seated leg lifts and gentle abdominal exercises like crunches can improve core strength.

 

3. Wear Proper Footwear

 

The right footwear plays a huge role in fall prevention. Choose shoes, or even socks, with non-slip rubber on the bottom and good arch support. Shoes should fit snug.

Avoid flip-flops, high heels, loose slippers or wearing socks on hard floors.

 

4. Use Assistive Devices When Needed

 

Don’t be ashamed if you need an assistive device to get around. It’s much better to get around using a cane than experience a broken hip or worse! If you have difficulty with balance, assistive devices can help.

• Canes & Walkers: Provide extra support and stability when walking.
• Reachers & Grabbers: Help you pick up objects without bending over.
• Bed Rails: Assist in getting in and out of bed safely.

Make sure to consult a physical therapist or doctor to choose the right assistive device for you.

 

5. Be Mindful of Medications

 

Some medications can cause dizziness or drowsiness, increasing fall risk. Review medications with your doctor to check for side effects. Follow medication usage directions carefully. Avoid mixing medications that may cause drowsiness or affect coordination. Stay hydrated, as dehydration can cause weakness and dizziness.

 

6. Improve Vision and Hearing

 

Your senses all play a part to help maintain balance, so regular checkups are essential.

• Get your eyes checked annually to update your glasses prescription.
• Use proper lighting to reduce glare and shadows that might distort depth perception.
• Check your hearing regularly, as hearing loss can affect balance.

 

7. Practice Safe Daily Habits

 

• Rise slowly from bed or a chair to prevent dizziness.
• Stay hydrated to avoid lightheadedness.
• Avoid alcohol in excess, as it can impair balance and reaction time.
• Use caution on wet or slippery floors, especially in the bathroom and kitchen.

 

8. Stay Social & Engaged

 

Isolation can lead to reduced activity, muscle weakness, and depression—all of which increase fall risk.

• Join a senior exercise class.
• Participate in social groups, volunteer opportunities or community events.
• Stay active with friends and family.

 

Final Thoughts

 

Falls don’t have to be a normal part of aging. By making small adjustments at home, strengthening your muscles, and being mindful of daily habits, you can stay steady on your feet and maintain your independence.

Diane “Dee” Lee Insurance is an experienced, licensed insurance broker and representative providing Medicare (parts A and B), supplemental Medicare, Medicare Advantage (part C) and Medicare Prescription Drug (part D) plans. Diane Dee Lee Insurance also provides healthcare plans to cover dental, vision, hospital stays, home health care and more. She also serves the under 65 population. Serving as an Insurance Broker in Anthem, Scottsdale, Cave Creek, Deer Valley, Peoria, Glendale, the Phoenix-metro area, Queen Creek, as well as the counties of Pima, Pinal, Coconino, Gila, Mohave, Apache, Navajo, Maricopa and Yavapai. Licensed in 18 states and appointed with multiple insurance carriers, Dee is available to meet in person (with necessary social distancing guidelines) or virtually. Please call (623) 251-6612 or email dleeski@reagan.com.