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Prevention Tips

Even if you don't get hurt from a fall, the fear of falling can keep you from doing things you want or need to do. Falls are not a normal part of aging and do not have to happen. There are many things you can do to prevent falls, such as:

Get a Bone Mineral Density (BMD) Test – Ask your doctor to do a BMD test. This test tells you how strong your bones are. If your bones aren't strong enough, your doctor can prescribe medicine to help make them stronger and harder to break.

Work with your doctor to develop an exercise plan – Regular exercise makes your muscles stronger. This will help you maintain balance and keep from falling. Recent research from the Centers for Disease Control has shown that tai chi may be especially helpful for getting back your balance and keeping it.

Have your vision and hearing tested – Have your doctor test your vision and hearing often. Seeing and hearing well will help you to keep your balance.

Know your medicine – Find out about the possible side effects of medicines you take. Some medicines might affect your coordination or balance. If so, ask your doctor what you can do to reduce your chances of falling. Or, ask if a different medicine might be better for you.

Limit the amount of alcohol you drink – Even a small amount can affect your balance and reflexes.

Stand up slowly after eating, lying down, or resting – Getting up too quickly can make you feel faint.

Don't let your home get too cold or hot – Either extreme can make you dizzy.

Use a cane, walking stick, or walker when you walk – This is very important when you're walking in areas you don't know well. You should also use them on uneven walkways. Be very careful when walking on wet or icy surfaces.

Wear rubber-soled, low-heeled shoes that fully support your feet – Wearing only socks or shoes with smooth soles can be unsafe, particularly on stairs or waxed floors.

Hold the handrails when you use the stairs.

Don't take chances – Don't walk across a recently mopped floor. And don't stand on a chair or table to reach something that's too high. Instead, use a "reach stick." Reach sticks are special grabbing tools that you can buy at hardware or medical supply stores.

Think about buying a home monitoring system service. Usually, this service involves wearing a button on a chain around your neck. If you fall or need emergency help, you just push the button to alert the service. Emergency staff is then sent to your home. You can find local "medical alarm" services in your yellow pages.

Additional Resources

Publications

Falls and Older Adults — This publication provides information on how to prevent falls and the risk factors associated with falling and being an older adult. Additional information is also provided on what to do if you happen to fall.

http://nihseniorhealth.gov/falls/toc.html

Help Seniors Live Better, Longer: Prevent Brain Injury — This CDC initiative raises awareness among children and other caregivers of older adults about ways to prevent, recognize, and respond to traumatic brain injury in adults 75 and older. It provides easy-to-use materials in English and Spanish for older adults and their caregivers.

http://www.cdc.gov/BrainInjuryInSeniors/

Once is Enough: A Guide to Preventing Future Fractures — This fact sheet will help you better understand the relationship between fractures and osteoporosis, so you can take action now to strengthen and protect your bones. It also explains the osteoporosis evaluation procedure.

http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/default.asp

Preventing Falls and Related Fractures — This publication explains how osteoporosis can progress without symptoms, and how falls are especially dangerous for those with low bone density.

http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/preventing_falls.asp...

http://orthoinfo.aaos.org/topic.cfm?topic=A00135

Organizations

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Content last updated March 5, 2009.