Fall Prevention Tips And Resources: Stay Safe At Home

Nobody wants to experience a fall- but unfortunately they are extremely common. According to the Center For Disease Control (CDC), one out of 4 older adults will experience a fall each year. You can take a look at some fall data here if you are interested: Older Adult Falls Data | Fall Prevention | Injury Center | CDC

Unfortunately, falling once will increase our risk of experiencing another fall. Although not always, the effects of a fall can bring on a cascade of changes. Most older adults have a strong desire to stay in their homes and do not really want to go through the process of changing that. Falls are one of the biggest factors in making those kinds of difficult decisions.

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Aging in place is the term used to describe staying in the place you desire for as long as you want. I really do know how hard this decision is to make for individuals and families- and it can be a very difficult and costly process. Oftentimes there may not be a decision that meets everyone’s needs-there may have to be some compromises. Here are some resources on aging in place that you may be interested in (you can just enter your zip code for a list of services in your area):

Aging In Place: Growing Older At Home-NIH

Age In Place: National Aging In Place Council

Just remember that it is never too early to be thinking about these things when it comes to yourself or family members. I once worked in a city where a lot of people lived in multi-family homes- often climbing 3 flights of stairs just to enter the home. Quite a challenging task after a hip fracture!

When we think of fall prevention, we often think about strength, mobility, and balance issues as the main factors in fall prevention. Of course this would be very true- maintaining proper strength to have a safe gait pattern and maintaining adequate balance to navigate both certain and uncertain terrain and environment is key. Take a look at some Research if you are interested in reading more.

However, I thought it may be a good idea to take a look at some other fall prevention tips to give you some ideas of some less common or less obvious fall prevention strategies. Of course, you should always consult with your healthcare provider if you have concerns, develop a fear of falling, or just don’t know where to begin.  A home health physical or occupational therapist will be a great resource for both the individual of concern, as well as the family and or caregivers. Keep reading for 15 fall prevention tips and some resources you may be interested in.

Or here is my number one simple tool to have around the house: Reacher. As I have said before, this is for helping with dressing and retrieving light items that are out of reach or have fallen on the floor (not for lifting heavier items like a can of soup out of the cabinet). If you are on the taller side, the longer version may be more helpful.

15 Fall Prevention Tips And Things To Think About

1. Improper Use Of Assistive Devices (or not using recommended assistive devices)

There is nothing wrong with using a device if it helps you be more independent and safe. So many patients have told me “I can’t walk” – but they do, they just use a device. We need to ensure that we are using our assistive devices properly, they are properly maintained and in good working condition, and that they are the right one for us. I discussed some tips on use of assistive devices a bit in Chair Yoga For Assistive Device Users– there are some general safety tips there as well if you are interested. Keep in mind that this includes any equipment that we may have in other areas in our home such as grab bars, tub seats, raised toilet seats, bed rails, and so on.

2. Lighting 

Adequate lighting in hallways, bathrooms, stairs, or any terrain that is asymmetrical or challenging is crucial for fall prevention. Lighting can be installed just about anywhere. Also, we want to keep in mind that it needs to be accessible or automatic (especially in the bathroom). Great lighting is no use to us if we can not access it. I also include accessibility to outlets here as well. For instance if using lamps, you want to make sure that trying to plug something in doesn’t create another problem.

3. Medications

Interactions between various medications can cause issues with, among other things, balance and drowsiness. Not to mention, pain management issues, digestive side effects, or blood pressure changes can all result in added issues. Timing of taking medications also plays a role here. Always speak with your healthcare provider if you have concerns or need help with this issue.

You may be interested in my simple Medication Tracker from The Peaceful Chair Etsy Shop: Printable Weekly Medication Tracker

4. Proper Pacing

With fatigue comes less ability to respond to challenges. Making changes in the times that we do certain things can help us feel our best. If we have a physical task that may be challenging for us, planning ahead can be helpful.. Take a look at my Energy Conservation Tips for some tips on pacing. Above all, take your time and don’t rush.

5. Proper Hydration

Dehydration, or just simply not hydrating adequately, will affect all of our systems. Adequately hydrating will have a positive effect on how we feel and how we perform our daily living tasks. Take some time to pay attention to how well you are hydrating and notice how you feel.

6. Vision and Hearing

Ensuring proper eye wear and hearing aids can assist with fall prevention. We need to stay up to date with screenings. When it comes to vision, it is not always about how well we can see far away or up close. It can also be about how well you see contrasts, such as terrain changes. Hearing proper cues for safety is also very important. Always see your healthcare provider if you notice changes in vision or hearing.

7. Establish A Bathroom Schedule

People tend to not want to drink water ( tips #5)  because they are afraid of having to go to the bathroom too often. This just starts a cycle that can cause issues all around. By trying to establish a routine that works for us, we can stay on top of both. This is true for both individuals and caregivers.

8. Home Layout/ Environment

I know that we want to maintain our home environment how we want it and it can be very hard to have to make accommodations that alter that. Many times people have to place a hospital bed in their living room and it is not what we want -but what we need. The bathroom is often a room in the home that has added equipment for safety and accessibility. 

Of course, adding equipment and rearranging items can be necessary for fall prevention. But, some things you just can not change and we may need to get creative. This topic could have a whole page just devoted to home environment, but some things to think about include:

• Safely entering and exiting the home- grab bars can be very useful here and they are not just for the bathroom.
• Color contrast on steps, curbs, or thresholds upon entering and exiting the home or between rooms
• Height of the bed and frequently used chairs
• Keeping frequently used items accessible

Here is where an Occupational or Physical Therapy assessment can be useful! They can help you identify areas that you may miss or that you may not realize are problematic. 

9. Remove Throw Rugs

I give this its own slot because they can be very dangerous- this goes for standard bath mats as well. You can tape down throw rugs with double sided carpet tape if you must keep them, but you need to ensure you are regularly checking them. If you are looking for safe bath mats that go inside the shower, this article has a great list of well reviewed options. Or, you may be interested in this research article:

Slipping and tripping: fall injuries in adults associated with rugs and carpets – PMC

10. Pets

We love our pets and they are part of our family, but I add this one in as a reminder that the fall risk associated here can result not just from walking our dogs or having them get under foot, but the care involved. Making sure that our pet supplies are accessible and easy to reach, as well as maintaining a clutter free environment of all the supplies is important for fall prevention.

11. Difficult To Open Doors

I add this one separately from the home layout even though it goes along with that topic. Regular knobs on doors can be a challenge with arthritis, balance issues, pain, or a number of other issues. Switching to a lever type knob can help with this as you do not need to grip the doorknob to open the door. You may be interested in this article:

Best Door and Knob Grips: Aging In Place

12. Improper Footwear

I know that we don’t always want to wear shoes inside our home but walking in bare feet or socks without any traction can be a fall risk. I know that sometimes we are in a hurry, but taking an extra moment to think about what we have on our feet can really help with fall prevention.

If you have a medical condition or have difficulty finding supportive shoes that work for you, you may be interested in taking a look at ICS Shoes. They specialize in extra wide, comfort, orthopedic, and diabetic shoes. Here is a link to an example of a walking shoe: Women’s Xelero Genesis Sneaker Shoe

As an aside, you may enjoy Chair Yoga For The Feet!

13. Plan Ahead

Years ago I would always have a patient or two a year that would fall rushing to answer the phone- yes I mean a landline phone!  Of course, now everyone typically has a cell phone. Keeping it close to us is important. A holder can be helpful here. I also can’t tell you how many times someone falls and is on the floor for way too long because they could not call for help. Find a way to keep it close that works for you. 

That being said, take some time to plan ahead for emergencies and have some systems in place that can help keep you safe.

14. Prioritize Items

Keep frequently used objects and items accessible. Trying to find items high up in a closet or cabinet is not always the safest choice. If possible, keep items in the bathroom and kitchen where they are easy to get- especially the things you use on a daily basis.

15. Clutter

This also gets its own slot.  Sometimes we cannot make massive and significant changes to the layout of our home, but we can ensure that we have clear pathways to important and frequently used areas in the home. Take notice of electrical cords and other small hazards.

Bonus #16- Ask For Help

Asking for help with big or small tasks can go a long way towards fall prevention!

I hope that you found a couple of ideas here that you can take a closer look at, or that will at least give you some things to think about. Let me know what you think in the comments below!

Want More?

You may find these printable tips on Energy Conservation helpful: 12 Energy Conservation Tips

If you are interested in more resources, you may enjoy 5 Resources To Help You Keep Active

For some simple tools to help with safer and easier mobility, take a look at 5 Simple Products For Seniors

If you are a caregiver, you may want to check out Chair Yoga For Caregivers

Finally, take a look at the 21 Day Mindfulness Challenge to help you implement some simple practices to help slow down and be in the present

I also invite you to sign up for the Monthly Email Newsletter to help you stay up to date on the latest blog posts and chair yoga videos.

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.