Worried About Falling? 5 Simple Steps That Can Lower Your Risk

For Gen Xers, “I’ve fallen and I can’t get up!” is a mantra from our childhood television DNA. We grew up with that somewhat alarming medical-alert commercial, repeated the line and even maybe poked innocent fun at our parents with it (who are you looking at?). Falling was something that happened to old people. Certainly not us. But, here we are, old enough to now legitimately worry about our parents’ footing and occasionally joking that getting up from the floor has become a production of our own.

This week marks Falls Prevention Awareness Week (Sept. 21–25.) It’s the perfect excuse to take the message in that commercial and your own weak knees seriously.

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You don’t have to be frail or living in a nursing home to have a fall risk. Changes that can affect our footing actually begin in our 40s and 50s, according to Emily Nabors, associate director of innovation at the National Council on Aging’s Center for Healthy Aging. Muscle loss, changes in vision, conditions such as arthritis and medications that cause dizziness can all play a role.

That wobble you laughed off? Worth mentioning. Nabors notes that losing your balance, difficulty getting up from a seated or kneeling position, and pain or numbness that changes how you walk as things to pay attention to.

“It may be easy to scoff it off and joke about ‘getting old,’ but it is important to act early,” she says.

Here are some tips for you and for those you love and/or care for:

Tell your doctor about the little things

A stumble that didn’t end in an injury still belongs in a conversation with your doctor. Describe what happened, whether you felt dizzy and any changes in how you move, in general. If you’ve fallen or are worried about falling, say so. NCOA’s Falls Free CheckUp, a 13-question online tool, can help identify risks; you can print the results and bring them to an appointment. It gives you something concrete to discuss beyond “I’m just getting old.”

Make strength and balance part of your plan

Ask your doctor or a physical therapist what activities fit your abilities and health conditions. Nabors recommends working on strength, balance, flexibility and endurance, with options ranging from community programs to individual activities. Your local Area Agency on Aging can help locate falls-prevention programs. The right class should match your needs and activity level. You don’t have to wait until you feel unsteady to ask questions.

Check what’s in the medicine cabinet

Medications can cause dizziness, fatigue or unsteadiness, and interactions can add to the problem. Request a review when your medications change or you notice possible side effects. Tell your clinician what you’re experiencing rather than adjusting prescriptions yourself. Keep up with vision and hearing checks, too, and flag changes instead of waiting for the next routine appointment. Being accustomed to blurry vision doesn’t make navigating the stairs any easier.

Give your home a practical once-over

Start with the inexpensive fixes: clear walking paths, move electrical cords out of the way, remove loose throw rugs and keep stairs free of stuff. Add nightlights between the bedroom and bathroom. Put frequently used items within easy reach. Larger improvements may include securely installed bathroom grab bars and handrails on both sides of stairs. If you’re already remodeling, consider future needs now, including a shower without a step to climb over.

Watch for fear shrinking someone’s life

After a fall or close call, staying home can feel sensible. But avoiding activity can make things worse. Nabors explains that fear can lead people to move less and withdraw socially, contributing to risks that make another fall more likely. If you or a parent starts skipping outings, ask what’s behind it. Discuss safe ways to rebuild activity and confidence with a health professional.

Talk to your parents without taking over

Lead with curiosity and concern. Ask whether any part of the house feels difficult to navigate or whether they’ve felt unsteady. Listen before offering solutions, and explore changes together. Nabors suggests approaching home modifications with the understanding that homes weren’t necessarily built for aging. Improving the lighting or adding a grab bar can help the house work better for the person living there.

And while you’re pointing out that curled-up rug at your mother’s house, take a look at your own.