Falls: How Older Adults Can Stay Safe

Why this matters?

Falls are not a normal part of getting older, and most can be prevented.

They are the #1 cause of death from injuries for people 65 and older in the United States. The numbers are big:

• More than 1 in 4 older adults falls every year — and less than half of them tell their doctor.
• About 3 million older adults are treated in emergency rooms for falls each year.
• 1 in 5 falls causes a serious injury, such as a broken bone or a head injury.
• Falls are the leading cause of hip fractures in older adults — about 300,000 people are hospitalized for a hip fracture every year.
• Older adult falls cost about $80 billion a year in medical costs.

The good news: most falls can be prevented.

Why do older adults fall?

There is almost always more than one reason. Common causes include:

• Weak muscles and trouble with balance
• Medicines that cause dizziness, sleepiness, or low blood pressure
• Vision problems — even small changes in sight can throw off your balance
• Home hazards: loose rugs, wires on the floor, poor lighting, loose slippers
• Bones that are weak (osteoporosis), which make injuries worse
• Feet and footwear problems, like pain, numbness, or shoes that don’t fit well
• Low blood pressure when standing up too fast (feeling dizzy when you get out of bed or a chair)

One important note: falling once doubles your chances of falling again. That’s why it’s so important to act early — not after a fall happens.

The fear of falling can make things worse

After a fall, many older adults get scared and stop moving around. Less activity means weaker muscles and worse balance — which makes falling more likely. It becomes a cycle. Staying active in a safe way is the best way to break it.

What doctors and health experts recommend?

1. Move your body safely. 

Exercise that builds strength and balance is the best-proven way to prevent falls. Good options:

• Walking (with a buddy or guided group, if possible)
• Tai chi — one of the most studied activities for improving balance
• Physical therapy with a trained professional

2. Review your medicines with your doctor. 

Some medicines — for sleep, anxiety, depression, blood pressure, or pain — can raise the risk of falling by causing dizziness or sleepiness.

Ask your doctor or pharmacist to review everything you take (including over-the-counter drugs and supplements) and see if any can be adjusted or stopped safely. Never stop or change a medicine on your own.

3. Check your vision every year. 

Your eyes and balance work together.

Old or wrong glasses can make falls more likely.

Have your eyes checked every year, keep your glasses clean, wear them as prescribed, and don’t skip appointments.

4. Make your home safer. 

Most falls happen at home. A simple walk-through can find and fix the biggest risks:

• Remove or tape down rugs — especially at doorways and on stairs
• Put grab bars in the bathroom, next to the toilet and inside the shower
• Add handrails on both sides of stairways
• Improve lighting — brighter bulbs, nightlights in hallways and bathrooms, and a lamp by the bed
• Wear shoes with non-slip soles — inside the house too, not just outdoors
• Keep everyday items within reach so you don’t climb or stretch for them

5. Get a check-up if you have fallen more than once. 

If you’ve fallen once, tell your doctor — even if you weren’t hurt.

If you’ve fallen more than once, this is especially important. Ask about a fall risk assessment and a safe exercise plan. A doctor or physical therapist can help you start in a way that’s right for you.

Bonus habit: do a quick “room check” once a week — look for new rugs, wires, clutter, or dim lighting before they become problems.

If you fall

• Stay calm and don’t try to get up too quickly — getting up the wrong way can cause more injury.
• Call for help if you can. If you’re alone and can’t get up, try to get comfortable and call a neighbor, family member, or emergency number.
• Tell your doctor about the fall at your next visit, even if you feel fine.

When to see a doctor

See a doctor if a fall causes pain, a bump on the head, dizziness, or trouble moving, or if you fall more than once in a short time.

Acting early keeps a small problem from becoming a big one.

Note: This post is for educational purposes and does not replace personalized medical advice.

Sources:

Centers for Disease Control and Prevention. Facts About Falls. https://www.cdc.gov/falls/data-research/facts-stats/index.html

Centers for Disease Control and Prevention. Preventing Falls and Hip Fractures. https://www.cdc.gov/falls/prevention/index.html

American Geriatrics Society.  Fall Prevention. Health in Aging. https://www.healthinaging.org/tools-and-tips/get-basics-fall-prevention