Fall Prevention Tips for Seniors

For many older adults, a fall can do more than bruise an elbow or ego. It can lead to serious injury, a loss of independence, and a long road to recovery. According to the CDC, one in four Americans aged 65 and older falls each year, and falls are the leading cause of injury-related hospitalizations for this age group.

The good news is that most falls are preventable. With the right information, small adjustments, and proper support, older adults can reduce their risk of falling and continue living active, confident lives.

At The Osborn, supporting our residents in learning about fall prevention is part of our approach to wellness. Whether you live independently or receive some assistance, taking proactive steps to stay safe makes a meaningful difference. Below are practical tips that every senior and their loved ones should know.

1. Create a Safer Living Space

Making your living environment safer is one of the most effective ways to reduce fall risk. Over time, we tend to adapt to cluttered spaces, dim lighting, or awkward layouts without realizing the hidden dangers they pose. But as we age, our balance, reaction time, and vision naturally change, making small hazards more significant. A few simple changes can greatly improve home safety:

• Remove clutter like loose rugs, cords, or extra furniture that could get in the way. Rugs that bunch up, extension cords across walkways, or decorative items on the floor can all increase the chance of tripping. Keep pathways wide and unobstructed.
• Improve lighting in hallways, staircases, and bathrooms. Use nightlights as needed. As our eyes age, it becomes harder to see in low light. Brighten dim corners, add motion-sensor lights for nighttime trips, and make sure light switches are easy to reach.
• Install grab bars and railings near the toilet, in the shower, and along stairs. These support features provide stability when standing, sitting, or navigating slippery areas. Make sure handrails on staircases are secure and extend the full length of the stairs.
• Update flooring with slip-resistant or low-pile surfaces for better traction. Avoid highly polished or uneven surfaces. If carpets are used, ensure they are firmly attached and free of wrinkles or raised edges. In wet areas like bathrooms or kitchens, use slip-resistant mats.

It often helps to have a second set of eyes. Ask a friend, family member, or professional to walk through the home with you. They can perform a home safety assessment and highlight risks that may exist and suggest improvements that can make your space safer without disrupting your daily routines

2. Focus on Strength and Balance

As we age, our muscles naturally lose strength, and balance may become harder to maintain. Regular physical activity helps the body stay strong, flexible, and responsive, which are all crucial for fall prevention.

Exercise programs that focus on strength and balance have been shown to reduce fall risk. The CDC’s STEADI program provides helpful tools and exercises for older adults to stay strong and steady.

• Practice balance exercises such as tai chi or gentle yoga. These low-impact activities improve core strength, body awareness, and coordination, making it easier to react quickly if you stumble.
• Build strength with light weights or resistance bands. Even 15 minutes a day of focused strength work can improve leg, hip, and core muscles. These muscle groups are essential for walking, climbing stairs, and standing up from a chair.
• Keep moving by going for walks or doing everyday activities that keep your body engaged. Staying active throughout the day helps prevent stiffness and maintains circulation. Gardening, light housework, or walking with a friend are great ways to incorporate movement into your routine.

Talk with your doctor or physical therapist before beginning any new exercise. They can recommend activities tailored to your ability and help you set safe, realistic goals.

3. Review Medications Regularly

Many medications have side effects that can impact balance, vision, or alertness. The more medications a person takes, the greater the risk of interactions that might increase fall risk.

• Ask your doctor or pharmacist about potential side effects and drug interactions. Be honest about any symptoms you’re experiencing, even if they seem minor. Lightheadedness, fatigue, or vision changes may be linked to medication.
• Use one pharmacy to help track prescriptions and catch any issues. When all prescriptions are filled in the same place, the pharmacist can check for duplications, interactions, or overmedication.
• Stick to a routine to avoid missed or double doses. Set reminders, use a daily pill organizer, or sync your medication schedule with a caregiver or family member to stay consistent.

If you notice changes after starting or changing medications, such as dizziness or feeling off-balance, it’s important to speak up. These are often manageable, but only if they’re addressed early.

4. Take Care of Vision and Hearing

Our senses play a major role in how we move through the world. If your eyesight or hearing is compromised, you're less likely to notice obstacles, uneven ground, or sudden movements around you.

• Schedule yearly eye exams and keep your glasses up to date. Changes in vision may happen gradually, so regular exams help you stay ahead of potential issues like cataracts or macular degeneration.
• Monitor changes in vision, such as cloudy eyesight or reduced depth perception. These subtle shifts can make steps, curbs, and uneven flooring more difficult to navigate safely.
• Check your hearing regularly and consider hearing aids if needed. Good hearing helps with spatial awareness and balance, especially in noisy or unfamiliar settings.

According to the National Institute on Aging, uncorrected vision and hearing problems are major contributors to falls among older adults. Simple adjustments like brighter lighting, clean lenses, and working hearing aids can greatly reduce the chance of missing a step or misjudging distance.

5. Wear Supportive Footwear

Footwear is one of the most overlooked parts of fall prevention. The right shoes can help you feel stable and secure with every step, while the wrong ones can make even smooth surfaces dangerous.

• Choose low-heeled shoes with non-slip soles. Shoes with good traction and proper heel support reduce the likelihood of slipping or twisting an ankle. The Mayo Clinic recommends selecting shoes with firm soles, good cushioning, and a secure fit.
• Avoid backless shoes, flip-flops, or worn-out slippers. These offer little support and often slide around, making them a common cause of falls—especially on hardwood or tile floors.
• Consider orthotic inserts if recommended by a podiatrist. Customized foot support can relieve pain, correct alignment, and improve balance.

Even indoors, wear shoes or socks with non-skid soles. It’s a simple step that makes moving from room to room safer and more comfortable.

6. Ask for Support When Needed

Asking for help isn't a loss of independence, it's a proactive choice that helps preserve it. When certain tasks become more physically demanding, having the right support can reduce your risk and ease your daily routine.

If activities like getting dressed, showering, or climbing stairs feel more challenging than they used to, don’t wait for a fall to happen. Support can come in many forms: help from a family member, professional in-home care, or transitioning to a living environment with built-in safety and support services. For some, using mobility aids for seniors, such as canes, walkers, or grabbers, can significantly increase confidence and reduce fall risk during everyday activities.

At The Osborn, we offer personalized care and supportive programs designed to meet residents where they are. Whether it’s help with a specific task or a full care plan, our goal is to make sure every person can live confidently and comfortably.

Stay Mindful Throughout the Day

Falls can happen during everyday moments—when getting out of bed, reaching for something overhead, or hurrying to answer the phone. Mindfulness and patience go a long way in preventing accidents

• Hold railings and use grab bars whenever available. Even if you feel steady, these supports offer extra security and make movement more controlled.
• Take your time getting up from a bed or chair. Sit for a moment, plant your feet, and make sure you're balanced before standing.
• Sit down if you feel dizzy or unsteady. Don’t try to "push through" lightheadedness or fatigue. It’s safer to pause and rest.

Mindfulness means listening to your body and recognizing your limits. Families can support this by encouraging open communication, checking in often, and helping create routines that feel safe and manageable.

Prevention Builds Confidence

Taking steps to prevent falls is about more than safety. It is about preserving independence, building confidence, and enjoying daily life with fewer worries. At The Osborn, we are committed to supporting our residents in every aspect of healthy aging, including teaching about the steps to prevent falls and recovery.

For Osborn residents, an in-home falls assessment can be completed in your residence on campus by our Outpatient Department. If you live in the outside community, Osborn Home Care can conduct an assessment as part of the services they provide. A little planning can help make your home safer and reduce your risk of falling.

If you are looking for ways to keep yourself or a loved one safe and supported, we are here to help.