How to prevent falls: Ways to reduce the risk for older adults

Taking care of your health can help prevent falls and reduce your risk of serious injury.

One minute you're carrying the laundry basket to the washer, and the next you trip and wind up on the floor. If you're lucky, you get up, brush yourself off and continue with your day. But even a small misstep can lead to a life-changing injury. Knowing how to prevent falls helps older people stay healthy and active and continue to live independently.

Anyone — at any age — can fall and get injured.

But older people are more likely to fall and experience a serious injury as a result. According to the CDC, one in four people over age 65 fall each year. About 3 million older people visit emergency rooms after a fall, and around 1 million require a hospital stay. Falls can cause hip fractures and serious brain injuries, which increase the chance of disability and even death.

Here are five steps you can take to prevent falls in your home and those of your elderly loved ones:

1. Identify hazards in the home

It's common, especially as we age, for falls to happen in and around the home. The National Council on Aging offers a checklist that can help you identify ways to make your home safer. You can also assess risks by conducting a thorough walkthrough of your home. Start outside and continue through each room in the house.

Here are some things to look for:

• Steps in or outside of the home should be sturdy and equipped with a handrail.
• Hallways and stairs should be well-lit.
• Light switches should be easy to find and operate.
• High-traffic areas — especially steps — should be clear of shoes, books, and other loose items.
• It should be simple to move through the home. Create logical pathways that are wide enough to pass through.
• Any rugs or mats should be secured in place or have rubber underneath them so they don't slip.
• Be aware of any loose wires or other tripping hazards and secure them in place with twist ties, tape or other devices.

If you or someone you live with has recently fallen in your home, your doctor may recommend that you have an occupational therapist or other healthcare professional assess your home and make suggestions about how to reduce fall risk.

2. Make modifications to increase safety

Don't wait until someone falls to take action. You can reduce the risk of falling by making simple modifications in your home:

• Install nightlights and motion-activated lights to ensure you can always see where you're going — both inside the house and on paths leading into the house.
• Weather hazards, such as snow and ice, around the home should be removed as quickly as possible.
• Pay close attention to rug corners, which can curl up and cause a tripping hazard.
• Ensure all handrails can support a person's full weight.

An estimated 80% of falls in the home occur in the bathroom. The combination of water and tile floors can create slippery surfaces, especially when barefoot. Getting in and out of the tub or shower, or up and down from the toilet, is especially risky. Here are some things you can do to make your bathroom more fall-proof:

• Consider installing walk-in bathtubs or shower stalls without curbs.
• Affix nonslip mats to all slippery surfaces, including tile floors, bathtubs and shower floors.
• Consider showers that have a bench for sitting.
• Install grab bars in showers and near toilets.
• Ensure bathrooms are well-lit.

3. Change your behavior to avoid falls

You can also adjust your behavior to prevent falls. Keep items you need most often within easy reach, especially in the kitchen and bathroom. Avoid using step stools and ladders or straining to reach items on high shelves. If you can't reach something, ask a friend or family member to help you. For example, never climb on top of surfaces to get into a high-up cabinet.

If carrying something while using the stairs, make sure you can still see your feet. Ideally, you should always be able to use the handrail on stairs, so avoid carrying heavy items or items requiring both arms. Poorly fitting shoes are linked to an increased risk of falling. Wear shoes and socks that fit properly to avoid slips and trips, especially on slick surfaces such as wood or tile.

Pet owners should keep a close eye on their furry friends when moving around the house to avoid stumbling over them — especially at night.

4. Know who's high risk and how to reduce their chances of falling

Some people are at higher risk for falls because of age, behaviors or medical conditions. Some chronic conditions that can increase falling risk include high blood pressure, arthritis, heart disease, diabetes, dementia, pain disorders, numbness in the legs and feet and Parkinson's disease.

Side effects of certain medications — or combinations of medications — can also contribute to fall risk. This includes medications for pain, allergies, blood pressure or sleep. Even medications used to treat the chronic conditions above can increase your risk of falling.

You can reduce your risk by eating healthy foods, drinking enough water and staying active. If someone in your home is unable to prepare their own meals, consider home-delivery services or coordinate meals at a nearby senior center. Simple balance and strength-building exercises can also help reduce the risk of falls.

5. See your doctor regularly to address risk factors

Taking care of your health can help prevent falls and reduce your risk of serious injury. Older people should have their vision checked regularly and make sure their doctors know all the medications they're taking.

Knowing how to prevent falls and following these steps can help ensure older people — and anyone at risk — stay healthy, active and independent.