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Learn How to Reduce Your Risk of Falls
Staying steady on your feet is about more than preventing a fall. It is about maintaining the strength, mobility, and confidence to keep doing the things you enjoy.
Falls become more common as we age, but they are not simply an unavoidable part of getting older. More than one in four adults age 65 and older experiences a fall each year, and many falls can be prevented through relatively simple changes to your routine, home, and overall health.
The best place to start is by looking at the small factors that can add up over time. Use this checklist to identify practical ways to reduce your risk of falls and feel more confident in your everyday movement.
Checklist: How to Reduce Your Risk of Falls
Build strength and balance into your routine
Strong legs and good balance can make everyday movements such as standing up, walking, climbing stairs, and stepping around obstacles easier and more stable.
Look for activities that focus on:
Leg and core strength
Balance
Flexibility
Walking and gait
Functional movements, such as sitting and standing
Walking, tai chi, yoga, resistance exercises, group fitness classes, and exercises recommended by a physical therapist can all be useful depending on your abilities and health.
Exercise is one of the best-supported strategies for reducing falls among older adults. The U.S. Preventive Services Task Force recommends exercise interventions for adults age 65 and older who are at increased risk of falling, with balance, gait, functional training, and strength exercises among the most commonly studied approaches.
Before beginning a new exercise routine, talk with your healthcare provider about activities that are appropriate for you.
Clear the pathways through your home
Sometimes the simplest changes make a meaningful difference. Walk through the areas you use most often and look at them with fresh eyes. Are there cords crossing a walkway? Shoes near the doorway? A small rug that tends to shift?
Consider:
Removing clutter from hallways and walking paths
Securing or removing loose rugs
Keeping electrical cords away from walkways
Repairing loose carpeting or uneven flooring
Keeping commonly used items within easy reach
Making sure furniture does not create narrow pathways
The goal is not to completely rearrange your home. It is to create clear, predictable spaces where you can move comfortably.
Improve lighting
Good lighting can make changes in flooring, steps, furniture, and other obstacles easier to see.
Check that:
Hallways are well lit.
Light switches are easy to reach.
Stairs have adequate lighting at both the top and bottom.
Nightlights illuminate the path between the bedroom and bathroom.
Burned-out or dim bulbs are replaced promptly.
Motion-activated lights can also be helpful in hallways, bathrooms, closets, and other areas where reaching for a switch may be inconvenient.
Make stairs easier to navigate
Stairs deserve extra attention because even a small misstep can cause a loss of balance.
Make sure stairways:
Have sturdy handrails
Are free of objects and clutter
Are well lit
Have secure carpeting or nonslip surfaces
Have clearly visible edges
If you find yourself regularly carrying items up or down stairs, consider whether frequently used belongings could be relocated to reduce unnecessary trips.
Make the bathroom safer
Bathrooms combine water, smooth surfaces, and frequent movements from sitting to standing, making them an important part of any fall-prevention review.
Consider adding:
Grab bars near the toilet
Grab bars inside and outside the shower or bathtub
Nonslip surfaces in wet areas
A shower chair or bench if appropriate
Easy-to-reach toiletries
Grab bars should be securely installed and designed to support weight. A towel rack is not a substitute for a properly installed grab bar. The CDC specifically recommends grab bars near tubs, showers, and toilets as part of making the home safer.
Wear supportive footwear
Shoes affect much more than comfort. They can influence traction, stability, and the way you walk.
Choose footwear that:
Fits securely
Has a nonslip sole
Provides good support
Is comfortable to walk in
Does not easily slide off your foot
Be particularly cautious with slippery socks, loose slippers, or shoes with worn soles.
Have your vision checked regularly
Changes in vision can make it harder to judge distances, notice obstacles, or see changes in flooring and elevation.
Regular eye exams can help identify changes in vision and ensure your eyeglass prescription remains appropriate. The CDC recommends that older adults have their eyes checked by an eye doctor at least once a year.
If you wear bifocals or progressive lenses and notice difficulty judging steps or distances, mention it during your next appointment.
Review your medications
Some prescription and over-the-counter medications can cause dizziness, drowsiness, weakness, or changes in blood pressure that may affect balance.
Keep an updated list of everything you take, including:
Prescription medications
Over-the-counter medications
Vitamins
Supplements
Ask your physician or pharmacist to review the list with you, especially if you have recently started a new medication or noticed dizziness, sleepiness, or changes in balance.
Do not stop taking a prescribed medication without discussing it with your healthcare provider.
Take your time when standing up
Standing quickly can sometimes cause a temporary drop in blood pressure, leading to lightheadedness or dizziness.
When getting out of bed or standing from a chair:
Sit upright first.
Pause for a moment.
Place both feet firmly on the floor.
Stand slowly.
Make sure you feel steady before walking.
The National Institute on Aging specifically recommends standing up slowly as one simple way older adults can help reduce their risk of falling.
Use mobility aids when they help you move confidently
A cane or walker is not a sign that someone should stop being active. For the right person, it can provide additional stability and make it easier to continue walking, participating in activities, and maintaining independence.
If you use a cane or walker, make sure it is adjusted correctly for your height and remains in good condition. A physical or occupational therapist can also help determine whether a mobility aid is appropriate and show you how to use it safely.
Pay attention to changes in your balance
Do not wait for a serious fall to start a conversation about balance.
Talk with your healthcare provider if you:
Have fallen recently
Frequently stumble or lose your balance
Feel unsteady when walking
Become dizzy when standing
Find yourself holding onto furniture for support
Have begun avoiding activities because you are afraid of falling
A fall-risk assessment can help identify contributing factors such as medications, vision, gait, balance, blood pressure, health conditions, or environmental hazards.
Confidence Matters, Too
After a fall or even a near-fall, it is natural to become more cautious. But becoming significantly less active can create another problem.
Avoiding movement can gradually reduce muscle strength, flexibility, and balance, which can make everyday activity more difficult. The goal of fall prevention is not to eliminate movement. It is to make movement safer and more confident.
Continue participating in activities you enjoy, stay physically active within your abilities, and ask for additional support when something begins to feel more difficult.
Start With One Change
You do not need to complete this entire checklist in one afternoon.
Choose one or two areas to address first. Maybe it is scheduling an eye exam, removing a loose rug from the hallway, adding a nightlight, joining a balance class, or asking your pharmacist to review your medications.
Small changes can work together to create a safer environment and support greater confidence in everyday life.
Because fall prevention is about more than avoiding an accident. It is about helping you continue moving through life with strength, stability, and independence.
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