Steadier Ground: Simple Steps to Significantly Decrease Your Risk of Falls

Vicky Mynott
Oct 13
3 min read

Falls are not an inevitable part of aging, but they are a serious health concern. They are the leading cause of injury-related deaths among older adults, and even a minor fall can lead to pain, lost independence, and a fear of falling that drastically reduces quality of life.

The good news? Fall prevention is incredibly effective! It’s about taking proactive steps to address the main risk factors—your health and your home environment.

1. Focus on Your Foundation: Health and Body

Your physical condition is the first line of defense against a fall.

Get a Medical Review

Medication Check-up: If you haven't seen your GP or Pharmacist recently for a medi cation review it might be worrth scheduling a time with your doctor or pharmacist to review all your medications, including over-the-counter drugs and supplements. Many common medications can cause dizziness, drowsiness, or affect balance, significantly increasing fall risk.
Vision and Hearing: Get your eyes checked annually. Poor vision (even minor changes) can cause you to miss a step or a hazard. If you wear bifocals or progressive lenses, be extra cautious on stairs, as the change in prescription can distort your view of the steps. This is the same for hearing. We rely on our hearing for balance and regular hearing tests can help you see whether this might need addressing.
Check Your Feet: Wear supportive, properly fitting shoes with non-skid soles. Avoid walking in socks, stockings, or loose, backless slippers around the house.

Build Strength and Balance

Falls often happen when the body can’t react fast enough to a wobble. Regular exercise, particularly those focused on balance and lower body strength, trains your muscles to react quickly.

Pilates, Tai Chi and Yoga: These gentle mind-body exercise has been proven highly effective in improving balance, coordination, and flexibility.
Balance Exercises: Start simple! Practice standing on one leg while holding onto a counter or chair. As you improve, try to hold the position for longer or try doing it near a stable surface without holding on.
Lower Body Strengthening: Exercises like "sit-to-stands" (standing up from a sturdy chair without using your hands) are excellent for building the leg power needed to stabilize yourself.

2. Secure Your Space: Home Safety

The majority of falls happen in and around the home. A simple walk-through can help you spot and eliminate many common hazards.

The Floor Plan

Clear the Clutter: Remove boxes, magazines, newspapers, and electrical or phone cords from walkways and high-traffic areas. Keep pathways clear!
Secure Rugs: Get rid of throw rugs and small area rugs entirely. If you have larger area rugs, secure them with double-sided carpet tape or non-slip backing to prevent the edges from lifting.
Fix Flooring: Immediately repair loose carpet edges, warped wooden floorboards, or cracked tiles.

Light It Up

Brighten Up: Ensure all areas of your home are brightly lit. Falls often occur when moving from a bright area to a dark one.
Night Lights: Install night lights in hallways, bedrooms, and, most importantly, the bathroom. Consider putting a lamp within easy reach of your bed.
Stair Lighting: Make sure stairways are well-lit with switches easily accessible at both the top and bottom.

Essential Modifications

Install Grab Bars: Towel racks are not strong enough to support your weight. Install sturdy grab bars near the toilet and inside the shower or tub.
Stair Handrails: Ensure you have secure handrails installed and if you feel you need it have them on both sides of all stairways.
Non-Slip Surfaces: Use non-slip mats, strips, or treatments on bathroom and kitchen floors, especially inside the tub or shower.
Accessibility: Store frequently used items (dishes, remote controls, pantry items) within easy reach to avoid stretching or using step stools.

Putting It All Together

Preventing a fall isn't a single action—it's a continuous, multi-faceted strategy that combines self-care with smart home modifications. By talking to your healthcare provider, committing to improving your strength and balance, and making your living spaces safer, you can significantly decrease your risk, maintain your independence, and step with confidence on steadier ground.

For more information or to make an appointment please contact me via the contact form on this website.