As we age, maintaining independence and mobility becomes a top priority—but one of the biggest threats to both is the risk of falling. Falls are the leading cause of injury among older adults, often resulting in fractures, hospitalizations, and a decline in overall well-being.
The good news? Most falls are preventable with the right strategies in place. By understanding common risk factors and implementing simple, proactive measures, as we age, we can reduce our chances of falling and continue to live safely and confidently.
In this article, Suzanne Morley, Health Promotion Program Coordinator at Wisconsin Institute for Healthy Aging, discusses practical ways to create a safer environment, improve balance and strength, and take advantage of available resources to help prevent falls before they happen.
What Are the Biggest Fall Risks?
Falls in older adults can be caused by a variety of factors, often in combination. Physical challenges such as lower body weakness, balance issues, and difficulty walking increase the risk. Medications—both prescription and over-the-counter—can have side effects like dizziness or drowsiness, making falls more likely. Vision and hearing problems, foot pain, and improper footwear, especially in icy or slippery conditions, also contribute to instability.
Additionally, home hazards like throw rugs, poor lighting, and clutter create tripping dangers. Since falls are often the result of multiple risk factors combined, addressing these concerns proactively can significantly reduce the risk.
“I have, myself, tripped up the stairs many, many times, down the stairs as well. We want to talk specifically about risks in our home because we know most falls do happen at home,” states Morley.
Tips to Prevent Falls from Occurring
To prevent falls, improving home safety and personal awareness is key. Brightening dimly lit areas, such as stairwells, and installing handrails—preferably on both sides—can provide extra stability. It’s equally important to use these handrails and take your time when navigating stairs.
Reducing clutter, especially on staircases and walkways, helps eliminate tripping hazards, as does removing throw rugs that could catch your feet. Installing grab bars in high-risk areas like bathrooms, near toilets, showers, and even by exterior doors can provide additional support. Using a bed rail can also assist with getting in and out of bed safely. Wearing sturdy footwear with good tread, both inside and outside the home, further reduces fall risk.
Also, regular vision and hearing checks, along with an annual review of medications and their potential side effects, can help older adults stay aware of any changes that might impact their balance and coordination.
“It’s really important to have open and honest conversations with your healthcare provider and let them know if you do fall,” urges Morley. “We know more than one in four older adults falls each year, but less than half of those older adults tell their healthcare provider. Explain when you fell, as well as the circumstances of the fall. For example, was it nighttime? Did you have a recent change in medication? Were you sick or did you have any other symptoms that might have contributed to your fall? This allows your provider to really work through the situation and get to the root cause of your fall so they can identify resources that might be able to best assist you.”
Why Fear of Falling Is a Dangerous Path to Go Down
Fear of falling can create a harmful cycle—avoiding activity due to fear can lead to decreased strength and balance, which actually increases fall risk. However, taking proactive steps can help break this cycle and promote independence. By understanding risk factors and implementing prevention strategies, we can build confidence and reduce our chances of falling.
Engaging in balance and strength exercises, making safety modifications at home, and consulting with healthcare providers are all key actions to staying safe. Practicing mindfulness and fall prevention techniques can ultimately help prevent serious injuries and allow us to maintain our independence for as long as possible.
Programs and Additional Resources
Stepping On is a research-backed falls prevention program offered by the Wisconsin Institute for Healthy Aging, proven to reduce fall risk by 31%. This community-based program, available both in-person and online, runs for seven weeks with two-hour sessions each week. It covers essential fall prevention topics such as vision, home hazards, and medications while incorporating balance and strength exercises that can be practiced at home.
A key feature of the program is the involvement of guest experts—including physical therapists, pharmacists, and vision specialists—who provide personalized guidance on reducing fall risk and improving safety. There are also other programs available.
“I love Stepping On because it is multifactorial and addresses key falls risk factors, but many other programs can be found through your local senior center, aging and disability resource center or ADRC, local gyms or fitness centers, or other community service organizations or nonprofit organizations,” shares Morley. “Programs that you want to look for are ones that are going to improve your balance, strength, and flexibility.”
Notable programs include Strong Bodies, which is an exercise program designed to build strength and resilience. Bingocize combines bingo with exercise and fall prevention strategies and has been gaining popularity across Wisconsin. For those who enjoy movement-based activities, Ballroom Basics for Balance incorporates dance to improve stability and coordination.
A valuable online resource, FallsFreeWI.org, offers a wealth of information, including handouts, videos, and tools for older adults, caregivers, and anyone interested in fall prevention. The site also features an interactive home safety challenge, which guides users through a virtual Wisconsin home to identify and address potential safety risks.
