How to Prevent Falls and Stay Independent as You Age

For many older adults, a single fall can drastically change their life. A once-independent person may suddenly find themselves in a nursing facility after a fall at home. According to the Centers for Disease Control and Prevention (CDC), 2.5 million older adults visited emergency rooms in 2013 due to falls. Of those, 734,000 were hospitalized. The best solution? Preventing falls in the first place. Here are effective strategies to reduce your risk and maintain your independence.

1. Boost Your Balance and Stability

How confident are you in your balance? Try the One-Leg Standing Test: Stand on one leg for as long as you can. If you can’t hold it for at least five seconds, it’s time to improve your balance.

Many older adults avoid movement out of fear of falling. However, reducing physical activity weakens muscles and increases the risk of falls. To stay steady on your feet, keep your legs strong and regularly practice balancing exercises. Learning how to catch yourself before falling can also be incredibly helpful. Tai Chi is a fantastic option for seniors, as it enhances both balance and flexibility. Look for a Tai Chi or other exercise class for seniors in your community to help improve your coordination and overall strength.

2. Get Your Doctor’s Input

Certain medications, especially when combined, can impair your balance and increase the risk of falls. Talk to your doctor about reviewing your prescriptions and over-the-counter medications to ensure none of them are causing drowsiness, dizziness, or other side effects that could lead to accidents.

Your vision plays a crucial role in maintaining balance. Ever tried standing on one leg with your eyes closed? You’ll quickly realize how important good vision is. Regular eye check-ups will help ensure that your glasses prescription is up-to-date, which can make a significant difference in your stability and fall prevention.

3. Make Your Home Safer

Many falls happen at home, where older adults often spend most of their time. Thankfully, simple adjustments can make your living space much safer:

• Clear tripping hazards: Remove books, shoes, papers, and anything else that could cause you to trip, especially from floors and stairs.
• Install grab bars: Place grab bars in the shower and near the toilet to give you extra support.
• Non-slip mats: Use non-slip mats in the tub and shower to prevent slips.
• Enhance lighting: Ensure your home is well-lit with bright bulbs, night lights, and lighting strips along stairs and hallways.
• Avoid using ladders or step stools: Keep commonly used items on lower shelves to avoid the need to climb.
• Wear shoes indoors: Slippers or socks can be slippery, so always wear sturdy shoes inside.

4. Chiropractic Care: A Proven Solution

According to a 2012 issue of Chiropractic and Manual Therapies, 5 percent of older adults visit chiropractors annually, and that number is expected to rise as the population ages. Chiropractic care plays an important role in reducing fall risk. Chiropractors assess posture and gait, using spinal adjustments to improve musculoskeletal alignment. Proper posture helps prevent falls by making you more stable and balanced.

For seniors, chiropractic care often involves low-force techniques to manipulate the spine safely. Many patients find significant pain relief from chiropractic adjustments, which can help reduce reliance on pain medications and their potential side effects. Chiropractors also offer guidance on nutrition, exercises, and ergonomics—all of which contribute to fall prevention.

Take Action Today to Stay Safe and Independent

If you’re a senior concerned about your health and safety, don’t wait until a fall happens. Call our clinic today to learn how chiropractic care and other strategies can help you stay independent and reduce your fall risk. Taking action now can ensure a safer, more active future for years to come.