7 Expert Tips to Prevent Falls at Home

Do you worry about falling? If so, you’re not alone. Fear of falling is common in older adults and can lead to loss of independence and lower quality of life.

Falls are the top cause of injuries among seniors, so it’s normal to worry about taking a tumble. But falls don’t have to happen. In fact, there are surprisingly easy ways to prevent falls.

To help you out, we’ve pulled together 7 home safety tips to keep you on your feet and out of the doctor’s office. We’d much rather see you at your nearest ArchWell Health center for a Zumba class than for a broken hip!

Why Falls Happen

Older adults fall for many reasons, according to Linda Johnson, MD, Senior Market Medical Director for ArchWell Health’s West Region. “There are multiple big categories that cause falls at home: tripping over hazards like rugs, uneven surfaces in the yard, transition zones between rooms or into the garage,” she says. “Another category is becoming off-balance with changing positions — like getting up too fast or turning too fast.”

All these problems get worse if you have poor vision or if you’re on certain medications. These include some drugs that treat insomnia, depression, seizures, inflammation, and chronic pain.

That’s the bad news. Now, let’s look at what can help you keep your balance.

How to Make Home a Fall-free Zone

Consider the following practical tasks and expert advice from Dr. Johnson to reduce your risk of falls at home.

1. Check your house for hazards

Before you start installing grab bars, walk through your home with a friend or loved one to look for potential problems. That will give you a good overview of where the hazards are so you can begin making your home safer.

The Centers for Disease Control and Prevention’s Check for Safety checklist is a great guide for this process. It will help you find problems and easy solutions in every room of your home.

2. Cut the clutter

Banana peels get a bad rap as a fall hazard. Old magazines are way more slippery, and extension cords are way more likely to trip you up. In fact, all sorts of clutter can cause you to slip or trip. Make sure floors, hallways, and your route from your bed to your bathroom are all free of clutter.

And don’t forget your end tables and countertops. It’s easier to grab a clear surface, rather than one cluttered with coffee mugs or stacks of mail, when you need to steady yourself. “If you need to use furniture to navigate, make sure it is secured so that it doesn’t fall,” Johnson notes.

3. Secure the floors

Throw rugs add warmth and color to a room. They can also be a hazard if they slide across the floor, or if you trip on an edge. Removing them is the safest option, but you can also make them safer. Keep them in place with strong, double-sided tape, non-slip backings, or carpet tacks. Fix any broken floor tiles, too.

On the flip side, it’s a good idea to add non-slip mats in bathrooms and perhaps the kitchen. Also, Johnson says, “Use a firmly secured bath or shower mat or adhesive patches to create a textured surface.”

4. Light your way to safety

Lighting is a surprisingly easy home improvement for fall prevention. Older eyes don’t see as well — as we discover when we drive at night — so install brighter bulbs throughout your home, especially in stairwells and other dark spots. And be sure to replace any burned-out bulbs.

Not sure how many lumens your new bulbs should be? Here are some easy comparisons.

Johnson also recommends having night lights in bathrooms and hallways. You can find motion-sensing and dusk-to-dawn versions at retailers like Walmart and Target.

5. Move your body with care

As we mentioned earlier, changing positions too quickly can cause problems. “Be slow and thoughtful with position changes,” Johnson says. “And be careful with activities — sit down as you are dressing or putting shoes on.” She notes that her own grandfather broke his hip trying to put his shoe on standing up.

Canes, walkers, and grabbers all come in handy here. If you have them, use them -– and think of them as a tool for maintaining independence.

6. Adapt your home with professional help

The tips so far have focused on easy fixes most people can handle. There’s plenty more you can do, but you may need to enlist a handyman or contractor.

Grab bars, for example, are a big help in getting onto and off the toilet and into and out of the bathtub or shower. These need to be installed securely — typically into a wall stud — so they can support your weight.

Similarly, handrails are a huge help for navigating staircases, if they’re installed correctly. You may have a handrail already, but consider adding one on the other side of the stairs for additional support – stairs are especially hard to navigate when balance and vision issues are in the picture. Bigger retrofits include a stairlift and a ramp to your front door.

7. Reach out for help and available resources

Some government agencies and nonprofit groups offer fall prevention home modifications for seniors. The Fall Prevention Center of Excellence offers a state-by-state directory.

If you’re a Medicare Advantage member, you may be able to get help there. Many plans offer an allowance for safety equipment like grab bars and shower stools. A small number even pay for structural home modifications for members with chronic illnesses.

For more tips on staying safe, check out resources from the National Falls Prevention Resource Center. Or talk with your ArchWell Health social worker, who can connect you with local resources.