Preventing falls
As you get older, you may experience changes in balance, muscle strength, vision and medications - all of which can affect our risk of falling. Falls can lead to serious injuries such as hip fractures, as well as loss of confidence and independence.
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Falls are the leading cause of injury among older Australians - but the good news is that there are some steps you can take to reduce your risk of falls. These include staying active, making small changes around the home, and taking care of your health.
Below are some tips on simple ways you can reduce your risk of falls, as well as links to additional resources and fall prevention exercises.
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If you have had 2 or more falls in the last 12 months, or if you have fallen and had an injury, we recommend you to see your doctor for an assessment. You should also consider seeing a physiotherapist for ex exercise program that is tailored to meet your needs.
Staying active
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Regular physical activity and exercise is the best way to reduce our risk of falls. Improving balance and leg strength is key.
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It is recommended that you be active for at least 30 minutes most days, if not every day, and that you do strength and balance activities at least 2 days per week.
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Some examples of strength and balance activities include standing on one leg (with or without a support), marching on the spot with high knees, squats, heel raises and side leg raises. More examples suited for your level of activity can be found in our Exercise Programs.
Check your home and surrounds for hazards
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Take a look around your home and remove anything that may put you at risk of tripping or slipping.
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Keep pathways clear by clearing any clutter or electrical cords.
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Use non-slip mats in bathrooms.
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Flatten any carpets or rugs that have curled up.
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Ensure good lighting, especially on stairs and at night. You may like to get night lights to put in hallways and stairways.
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Install grab rails in the bathroom and handrails on steps if needed.
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Make sure you have non-slip shoes with good grip which are supportive and fit well.
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When out and about, pay attention to any trip or slip hazards such as uneven footpaths or wet surfaces, other people around you, and steps. Take your time and try not to rush your movements.
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As for help with activities that may put you at risk of falling. While everyone is different, some activities that you may need a hand with may include changing a light bulb, pruning high branches, and cleaning gutters.
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You can assess the safety of your home by using the Home Safety Checklist on Active and Healthy.
Look after your health
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Some changes in our health can increase our risk of falls. It's important to talk with your GP or other health professional about any concerns you have.
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It is recommended to have regular eye checks every 1-2 years unless advised otherwise. Vision problems, such as cataracts and changes in your prescription, can increase your risk of falls if left untreated.
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It is recommended people aged 60+ should have their hearing checked annually. Some ear problems can impact your balance.
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Eat well and stay hydrated. Good nutrition and fluids support your overall health and strength.
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Review your medications with your doctor or pharmacist. Some medications may increase your risk of falling, so it's important to talk about potential side effects.
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If you have had a fall at home, are unsteady on your feet, or use a walking aid, an occupational therapist can provide you with recommendations to make your home environment safer. Speak with your doctor for a referral.
Additional information
Active and Healthy has some great information about falls and fall prevention. This includes:
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Stay on your Feet program resources includes booklets and factsheets on:
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Removing hazards and making a safe home
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Nutrition
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Different ways to get up from the floor
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Home and shoe safety checklists
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Balance and strength exercise examples
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The GiveFit YouTube Channel has 4 videos with exercises to improve your strength and balance from the Otago-based Fall Prevention Exercise program:
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COTA NSW Falls Prevention Exercises: COTA NSW has created a short video demonstrating simple exercises you can do at home to reduce your risk of falls.
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Stay Active at Home: This online video from The Chartered Society of Physiotherapy provides information about falls and examples of strength and balance exercises.
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You can also listen to this interview with Prof Anne Tiedemann from the University of Sydney who provides safety tips to help you prevent falls.