Stay Steady: Tips for Fall Prevention Month
- danacschmidt
- Sep 9
- 3 min read
September is Fall Prevention Month, a time to focus on reducing one of the most common and serious health risks for older adults.
Every year, 1 in 4 people over age 65 experiences a fall, and 1 in 5 of those falls results in serious injury such as broken bones or head trauma. While falls are common, they don’t have to be a normal part of aging. The good news is that research shows there are proven strategies to reduce fall risk — many of which are simple lifestyle changes.
💪 Strength Starts in the Legs
Your legs are your foundation for stability. As we age, muscle mass naturally declines unless we actively work to maintain it. Weakness in the lower body is a leading contributor to falls, which makes strengthening exercises a cornerstone of prevention.
Effective strengthening activities include:
Regular walking
Water exercise (gentle on joints, great for building strength)
Resistance training with weights or bands
Bodyweight exercises such as squats and lunges
Stair climbing
A physical therapist can help design a safe, personalized program tailored to your abilities and needs.
⚖️ Balance Training: Use It or Lose It
Balance is a skill — and like any skill, it requires practice. Incorporating simple balance exercises into your routine can make a big difference in fall prevention.
Try these at home (with support nearby):
Single-leg stands (10–30 seconds per foot)
Eyes-closed standing (feet together, 10–15 seconds)
Chair rises (stand up without using your hands)
Heel-to-toe walking (walk in a straight line)
⚠️ Safety tip: Always have something sturdy nearby, and stop if you feel dizzy or unsafe.
🏡 Create a Safer Home
Since many falls occur at home, small environmental changes can reduce your risk:
Use night lights in hallways and bathrooms
Remove loose rugs or clutter from walkways
Secure cords and cables out of the way
Install grab bars in bathrooms
Store frequently used items within easy reach
👀 Don’t Overlook Vision and Medications
Fall risk isn’t just about strength and balance — vision and medications also play a role.
Vision: Schedule regular eye exams. Poor eyesight makes it harder to spot hazards.
Medications: Some prescriptions cause dizziness, drowsiness, or unsteadiness. Talk to your doctor or pharmacist if you notice these side effects.
🧑⚕️ When to See a Physical Therapist
If you’ve noticed increasing unsteadiness or have already experienced a fall, don’t wait to seek help. A physical therapist can:
Assess your balance and strength
Create a personalized exercise program
Teach safety strategies for daily activities
Collaborate with your doctor on vision or medication concerns
✅ Bottom Line
Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active.
This Fall Prevention Month, commit to one small step toward better balance — your future self will thank you.
🔗 Helpful Resources
References
1) Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.
2) Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664.
3) The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.
a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4) Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review
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