Falling is often seen as an inevitable part of getting older, but it doesn’t have to be. While statistics show that falls are the leading cause of hospital visits for people over 65, they are often preventable. A fall is usually a signal that something in your health or environment needs attention, rather than just a sign that you’re losing your independence.

Here is a guide on how to stay steady on your feet and what to do if you find yourself on the floor.

Why Falls Happen

Understanding the risk factors is the first step in prevention. It’s usually a combination of:

• Physical Changes: Vision loss, slower reflexes, or reduced feeling in your feet.
• Health & Medication: Taking five or more medications increases your risk. New illnesses, poor diet, or low Vitamin D (which weakens bones) also play a role.
• Home Hazards: Poor lighting, cluttered hallways, and slippery rugs are major culprits.
• The “Fear Factor”: After one fall, many people become afraid of falling again, which leads them to be less active. Paradoxically, this makes muscles weaker and increases the risk of another fall.

Making Your Home a “Safe Zone”

Small adjustments to your living space can drastically reduce the chance of a trip or slip.

Inside the House

• Brighten Up: Use high-efficiency bulbs (12 watts or higher) and plug-in nightlights along the path to the bathroom.
• Clear the Path: Remove clutter from hallways and fix loose carpet threads.
• Secure the Floor: Use adhesive strips under rugs or remove them entirely. Avoid highly polished floors.
• Bathroom Safety: Install grab rails (don’t rely on towel racks, as they aren’t built to hold body weight). Use non-slip mats in the tub or shower.
• Wardrobe Check: Avoid long dressing gowns that trail on the floor. Never walk around in just socks or loose slippers; choose sturdy, slip-resistant shoes instead.

Outside the House

• Maintenance: Keep paths clear of garden tools, moss, or fallen leaves.
• Visibility: Paint the edges of outdoor steps white so they are easy to see in the twilight.
• Avoid Ladders: Ask for help when changing lightbulbs or reaching high shelves.

Staying Strong and Healthy

Your body is your best defense against a fall.

• Keep Moving: Activities like Tai Chi, walking groups, or strength training keep your balance sharp and your muscles strong.
• Check Your Stats: Have your eyes tested every year and see a podiatrist for any foot pain.
• Fuel Your Body: Stay hydrated and eat a diet rich in calcium and Vitamin D to keep your bones “fracture-resistant.”

What to Do if You Fall

If you do fall, the most important thing is to stay calm. Do not try to get up immediately.

1. Assess: Stay still for a few minutes to see if you are actually hurt.
2. The “Crawl and Climb” Method:
   • Roll onto your stomach and get into a crawling position.
   • Crawl to a piece of sturdy furniture (like a heavy armchair).
   • Put your hands on the seat and bring one knee up.
   • Use your strongest leg to push yourself up into a sitting position.
3. If You Can’t Get Up:
   • Try to drag yourself to a carpeted area to stay warm.
   • Use a personal alarm or bang on the wall with a hard object to alert neighbors.
   • Keep your phone in reach of the floor (like on a low side table) so you can call 000 if needed.

Important Note: Even if you aren’t hurt, always tell your doctor about a fall. They can check for underlying causes like a new infection or a medication side effect.