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Falls can become more common as we age due to a decrease in mobility along with other health conditions. A bad fall can result in the need for a wheelchair or walking aids, and can even result in fatality. Knowing what might increase your risk for a fall at home and maintaining mobility can help reduce minor or major falls in people over the age of 65. In fact, seven out of 10 Aussie’s become hospitalised for a fall-related injury, so prevention is key. How can you reduce your risk of a fall?

Understanding risk factors

Falls can result from various personal, environmental, and behavioral factors. Common risk factors include:

• Previous falls
• Health conditions
• Loss of balance
• Poor strength and muscle tone
• Medication side effects
• Inadequate nutrition
• Impaired cognition
• Vision problems
• Foot pain or inappropriate footwear
• Home hazards

Creating a safe home environment

One of the easiest ways to decrease the likelihood of a fall is by maintaining a clean and tidy living space with no clutter. Move obstructive belongings or decrease the amount of furniture you have in a room to ensure there is less in the way, and make sure to remove any items from the floor or stairs. 

Installing handrails throughout your home in high-risk locations such as the stairs or the shower can further help prevent fall-related injuries. 

Another way to decrease the potential of a fall is to hide or secure household items that could be easy to trip on such as electrical cords, loose rugs, or uneven floorboards. Getting these either removed or secured will prevent accidental trips. 

Inadequate lighting in a home can also lead to falls, so ensuring you have good lighting can greatly help. Installing motion sensors can prevent trips when trying to find light switches in the dark or when maneuvering around loose cords. 

If the option is available, living in a space that is one level will greatly reduce the dangers that stairs can pose. This might not be an option, so try to reduce the number of times you use the stairs throughout the day. Otherwise, consider installing a stair-lift in the home.

Maintaining mobility and strength

Regular exercise can help maintain mobility and allow you to continue to carry out daily activities, such as walking from room to room within your home or going outside. Fall risk increases when we have reduced mobility or mobility issues such as unsteadiness, difficulty walking or standing up from a seated or lying down position. 

Falling is a balance and mobility issue and can cause long term issues should it happen, such as pain, bruises, broken bones, and limited movement. A fall can usually lead to fear that it will happen again which only further decreases mobility. Regular exercise is a key component to preventing falls. Not only that, but it can also improve your mental state and cardiovascular health. 

It’s recommended to do at least 30 minutes of physical exercise a day, focusing on activities that will target muscle strength, balance and aerobics. Always speak to a doctor before embarking on a new exercise program to make sure the activity is right and safe for you. Walking is a great way to exercise without going to the gym and can be done while doing daily activities. Other low impact exercises such as pilates, yoga and swimming are good for those who may be struggling with mobility already.

Overall health

Prioritising your overall health is really key to preventing falls. Ensuring that you are managing medications correctly and keeping up to date with any prescription glasses. Eating a nutritious diet is also important when we grow older and our bodies needs change. Maintaining an overall healthy lifestyle is the best prevention.

Technology can help

Technology offers that assurance that, should you fall and require assistance, help can be easily accessed. Emergency pendants that alert emergency contacts when you’ve fallen allow for the security of knowing help is not far away. Also keeping a mobile phone on you can further ensure your safety should you need to make an emergency phone call. Talking to your healthcare provider and family about options that are best for you and your lifestyle can help you plan to prevent falls from happening in these ways and more. 

Want to work on your strength and mobility? Check out Proveda’s Belong Club gentle exercise classes and walking groups: https://proveda.com.au/events/category/belong-club/

Belong Club can also help you stay mentally active with our weekly Quiz, Bingo or Tea and Table Games. Check out all the events we have on!

Proveda can help offer advice and guidance on fall prevention options that may work best for you or a family member. If you’re interested in learning more about fall prevention options, contact us or call 1300 002 262.

*Aged Care Guide 2022, ‘Preventing Falls at Home,’ accessed August 2024, <https://www.agedcareguide.com.au/talking-aged-care/preventing-falls-at-home>.
*Aged Care Guide 2022, ‘How to Maintain and Improve Mobility and Reduce Falls,’ accessed August 2022, <https://www.agedcareguide.com.au/information/how-to-maintain-and-improve-mobility-and-reduce-falls>