Stay Steady: Tips for Fall Prevention Month

September is Fall Prevention Month.

Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they are not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises.

Lower Body Strength is Critical

Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.

Effective Lower Body Strengthening Activities:

• Walking regularly
• Water exercise (gentle on joints while building strength)
• Weight lifting or resistance band exercises
• Body weight exercises like squats and lunges
• Stair climbing

Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance.

Balance Training: Use It or Lose It

Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.

Simple Balance Exercises to Try

Start with these basic exercises, using a sturdy chair or counter for support if needed:

• Single-leg stands: Hold for 10-30 seconds on each foot
• Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds
• Chair rises: Get up from a chair without using your hands
• Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other like you are walking on a tightrope

Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable.

Creating a Safer Home Environment

Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety.

• Use night lights to improve visibility in hallways and bathrooms
• Remove loose rugs or clutter that could trip you
• Secure cords and cables out of walking paths
• Install grab bars in bathrooms near the toilet and shower
• Keep commonly used items within easy reach to avoid risky climbing

Don’t Forget About Vision & Medications

Your eyes and your medications play a big role in balance too. Do not ignore these important components. 

• Have your vision checked regularly – poor eyesight can cause you to miss tripping hazards.
• Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.

When to See a Physical Therapist

If you have noticed more unsteadiness or if you have had a fall in the past, a physical therapist can help. A physical therapist can:

• Assess your balance and strength
• Create a personalized exercise program
• Teach you strategies to stay safe and confident
• Work with your doctor or pharmacist on vision or medication concerns

Bottom Line

Falls are common, but they do not have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active. Physical therapy can be your guide through all of these steps. Keep yourself safe today and Live Your Life FALL FREE tomorrow.

This Fall Prevention Month, take one small step toward better balance – you will be glad you did.

References

1. Silva RB, Eslick GD, Duque G. Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-9.e2. doi:10.1016/j.jamda.2013.05.015
2. Moncada LVV, Mire LG. Preventing Falls in Older Persons. Am Fam Physician. 2017;96(4):240-247.
3. Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS; DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013. | DOI: 10.1519/JPT.0b013e3182816045
4. Choi SD, Guo L, Kang D, Xiong S. Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review. Appl Ergon. 2017;65:570-581. doi:10.1016/j.apergo.2016.10.013