A fall can happen to anyone at any age. For older people, though, a fall is far more likely to end in a hospital stay. Healthdirect says around 1 in 4 people aged 65 and over have at least one fall each year. The good news is that many falls can be prevented with some simple changes.
This article looks at why falls happen and what you can change at home. It also covers footwear, medicines and what to do if you do fall. The information comes from Australian government health services. It is general in nature, so talk with your own doctor about your situation.
Why falls matter more as we get older
Falls are the leading cause of accidental injury among older Australians, according to healthdirect. Older people are also much more likely to be admitted to hospital after a fall than younger people. Better Health Channel in Victoria notes that people over 85 are the most likely to be seriously injured. About half of the falls that lead to hospital happen in the home.
The injuries themselves can be serious. Healthdirect says falls cause most hip fracture admissions to hospital. A broken hip can reduce independence and may lead to a move into aged care. Falls can also cause head injuries and broken wrists.
There is a quieter cost too. Even a fall without injury can shake your confidence. Many people then become less active because they are afraid of falling again. That loss of movement weakens muscles and balance, which raises the risk of another fall.
What causes a fall
Healthdirect is clear that falls are not simply caused by carelessness or clumsiness. Changes in the body play a big part. These include poorer balance, weaker muscles, slower reactions and reduced feeling in the feet. Poorer eyesight, joint pain, dizziness and incontinence can all add to the risk.
Some health conditions also make falls more likely. Healthdirect lists stroke, Parkinson’s disease, arthritis and diabetes among them. Low blood pressure, or a drop in blood pressure when you stand up, is another factor. Osteoporosis, or thin and weak bones, makes a fracture more likely if you do fall.
The home itself is a big factor. Healthdirect says around half of all falls happen in and around the home. Poor lighting, loose rugs, cords and slippery surfaces are common culprits. The next section covers how to deal with them room by room.
Making your home safer
Most of the changes below are cheap and quick. Some may need a handyperson or a family member to help. An occupational therapist can also visit and suggest what needs changing in your home. Your doctor can refer you if you are at higher risk.
Bathroom and toilet
Wet tiles make the bathroom one of the riskiest rooms in the house. Better Health Channel suggests installing proper grab rails, because towel rails are usually not strong enough to hold your weight. A shower seat can help if standing for long periods is tiring. Slippery tiles can be covered with a slip resistant material or treatment.
Floors, rugs and cords
Trip hazards are often things we stop noticing. Better Health Channel suggests removing clutter from walkways and wiping up spills straight away. Mats and rugs should be secure with no tears or wrinkles, or removed altogether. Healthdirect suggests taping electrical cords down along the skirting boards.
Lighting and stairs
Good lighting makes a big difference at night. Healthdirect suggests leaving a hallway light on overnight and turning lights on whenever you walk around. Better Health Channel recommends good lighting between the bed and the toilet. Night lights that plug into a power point are an easy option.
Stairs need extra care. Handrails should be fitted where there are none, both inside and outside. Marking the front edge of outdoor steps with white paint helps them stand out. Small changes in floor level can also be marked with a contrasting colour.
Furniture and outdoor areas
Chairs and beds should be sturdy and easy to get into and out of. The same thinking applies in care settings, as our guide to furniture for an aged care facility explains. Outside, keep paths swept and clear of leaves and moss. Report cracked footpaths to your local council so they can be repaired.
Footwear, eyesight and medicines
What you wear on your feet matters. Better Health Channel recommends shoes that fit well with low heels and slip resistant soles. It advises against walking around the house in socks or loose slippers. If your feet are painful or swollen, a podiatrist may be able to help.
Your eyes play a big part in keeping you steady. Healthdirect suggests having your eyes checked regularly and your glasses reviewed each year. It also notes that cataract surgery can reduce falls and fractures where cataracts are affecting your sight. Our article on laser eye surgery and vision correction covers another type of eye procedure.
Medicines can be a hidden risk. Side effects from some medicines can make a fall more likely. Better Health Channel says the risk rises for people taking 5 or more medicines. Your doctor or pharmacist can review everything you take, including medicines bought without a prescription.
Staying active and strong
Regular movement is one of the best ways to lower your risk. Healthdirect says balance and movement exercises have evidence for preventing harm from falls. It suggests older people aim for 2 to 3 hours of physical activity each week. Tai chi, dancing and group exercise classes are all good options.
You do not need to be very fit to start. Gentle exercises can be done at home or in a chair if getting around is harder. Our article on exercises for reduced mobility has some ideas. A physiotherapist can also put together a program that suits your body.
Diet and bone health matter as well. Healthdirect recommends eating a varied, healthy diet and drinking enough water. It also suggests asking your doctor whether vitamin D and calcium supplements could help your bones. Dairy is one source of calcium, and our piece on different types of milk looks at the choices on the shelf.
One small habit helps too. Stand up slowly after you have been lying down or sitting. This gives your blood pressure time to adjust. It can stop the dizzy feeling that sometimes leads to a fall.
What to do if you fall
Having a plan makes a fall less frightening. Better Health Channel suggests staying still for a few minutes first and trying to stay calm. Then check if you are hurt and decide if you can get up. If you have hit your head or have ongoing pain, Better Health Channel advises seeing your doctor.
If you can get up, Better Health Channel describes a safe way to do it. Roll onto your stomach and crawl to a sturdy piece of furniture. Get onto your knees, then push up with your stronger leg while holding on. Sit down and rest before you do anything else.
If you cannot get up, try to keep warm with a blanket or anything nearby. Use a personal alarm if you have one, or keep a phone within reach of the floor. In an emergency, call triple zero for an ambulance. You can read the full steps on the Better Health Channel falls prevention page.
See a doctor after any fall, even if you feel fine. Healthdirect explains that a fall can be a sign of a new medical problem or a medicine side effect. It can also point to weaker muscles or balance problems. More detail is on the healthdirect fall prevention page.
Frequently asked questions
How common are falls in older people?
Healthdirect says around 1 in 4 people aged 65 and over have at least one fall a year. Falls are the leading cause of accidental injury among older Australians. About half of the falls that lead to hospital happen at home.
Who can check my home for fall hazards?
An occupational therapist can visit your home and suggest changes. Your doctor can refer you, or you can find a private occupational therapist yourself. Family members can also walk through each room and look for trip hazards.
Is a personal alarm worth having?
A personal alarm lets you call for help if you fall and cannot reach a phone. Better Health Channel says these systems can help older people keep their independence. They can also give family members peace of mind.
Should I see a doctor if I fall but am not hurt?
Yes, healthdirect advises seeing a doctor after any fall. A fall can be an early sign of a health problem or a medicine side effect. Your doctor can also help you make a plan to prevent another fall.
This article is general information only and is not medical advice. Please speak with your doctor or a qualified health professional about your own health and risk of falling.