8 Fall Prevention Tips for Older People

Frequent falls can cause a loss of confidence and fear of falling, so older people become less active over time, which then further increases their risk of falling.²

Did you know that one in three people over the age of 65 in Australia has a fall each year? And that the most common injuries are fractures to the hip and thigh, followed by injuries to the head? In fact, falls cause more injury-related deaths³ in Australian than transport crash fatalities (13%) and remain one of the leading reasons for older people being admitted to hospital (38%).

Older people are almost 12 times more likely to have a fall than a motor vehicle or pedestrian accident.

However, there is plenty you can do to prevent falls from occurring at all. Here are 8 ways to prevent falls in older people:

1. Stay healthy and active

There is no doubt that taking care of your overall health will reduce your chances of having a fall:

• Talk to your doctor about your diet and managing prescription and non-prescription medication. If any make you sleepy or dizzy, make sure you tell your doctor.
• Stay on top of your Vitamin D and Iron levels.
• Have an annual eye and hearing test.
• Visit a podiatrist regularly.
• Drink plenty of fluid and get enough sleep.
• Be as active as you can – exercise prevents falls at any age as the more active you are the better your chances of keeping your muscles strong and joints flexible. Tai chi or walking groups are excellent choices. Also ask your local gym or council – some have programs specifically tailored for older people.

2. Improve safety inside

Our homes age too, through general ‘wear and tear’ or lack of maintenance, making them less safe. Often we don’t notice this because we have lived there for many years without any problems. And while many features of our homes would not have presented a problem in our younger days, things like dark halls and long curtains can now be very dangerous. It is important to check your surroundings and take steps to make them safer:

• Make sure lighting throughout the home is bright enough and in the right places such as stairways and narrow hallways. Movement-sensitive night-lights in bedrooms and bathrooms can also be beneficial.
• Remove all clutter from floors and walkways, such as stacks of newspapers, trailing electrical cords, ‘door sausages’ and pot plants.
• Repair or replace worn carpets and uneven lino or floorboards and check that mats and rugs are secure. Use non-slip mats in the bathroom, kitchen and anywhere that can become slippery when wet.
• Ensure bedspreads and curtains don’t trail along the ground.
• Chairs and beds should be sturdy and easy to get in and out of.
• Check for sharp corners on tables and benches.
• Wipe up spills immediately.
• Install grab bars and handrails where needed – stairs, hallways, next to the toilet and in the shower, for example.
• Avoid wearing clothing that is too long, like a dressing gown.
• Don’t walk around wearing only socks or loose slippers.
• Be aware of where your pets are before getting up out of your chair or bed.

3. Improve safety outside

• Roll up that hose!
• Install appropriate lighting along paths and at the front door – while you’re there, check the door mat for trip hazards.
• Clear away brooms and rakes.
• Don’t use a ladder- get help. Family and neighbours are only too happy to lend a hand.
• Remove slippery moss, funghi and leaves from paths.
• Mark the leading edge of outside steps with white paint so they are easy to see.
• Repair uneven paths.
• Wear a hat and sunglasses to reduce sun glare.

4. Use assistive devices if you need help feeling steady when you walk

Appropriate use of canes and walkers can prevent falls. If your doctor tells you to use a cane or walker, make sure it is the right size for you and that wheels roll smoothly. This is important when you're walking in areas you don't know well or where the walkways are uneven. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.