This section provides information for older adults and families to help promote independence and fall prevention. 

      The following brochures and videos provide information and tools to decrease your risk of falling:

NCOA Fall Prevention Video  Click Here

What YOU Can Do to Prevent Falls (CDC Publication)    English    Spanish

Staying Independent  (CDC Publication)     English     Spanish 

Information from the University of Kentucky Cooperative Extensive Service “Stand Up to Falling” Program by Dr. Amy Hosier. Select topic of interest from list below:

-Physical Activity and Fall Prevention

-Medical Management and Fall Prevention

-Home safety and fall prevention

-Vision Impairment and Fall Prevention

-Physical Activity and Fall Prevention

-A Matter of Balance and Fall Prevention

-How to Get Up from a Fall

 
Being active gives you the energy you need to enjoy your day and remain safe. Being active is also important because it improves your Strength, Balance, and Endurance.

Strength

Having good strength is beneficial in reducing the signs and symptoms associated with several diseases including: diabetes, arthritis, back pain, depression, osteoporosis among many more.
These simple strengthening activities can reduce your risk of falls and improve bone health.

Balance

Good balance can prepare your body for the unexpected and keep you active and independent. Performing balance activities such as yoga and Tai Chi can improve your balance.

Endurance

Endurance is important for the health of your heart and lungs.

You Can Do Something Now:

Consider incorporating these activities into your daily routine so you can improve your strength, balance, and endurance and stay independent!

  • Take a walk around your block or to the end of the driveway and back.
  • Ride your bike
  • Perform household chores such as vacuuming or sweeping
  • Choose the stairs instead of the elevator
  • Park farther from the entrance to buildings and shopping centers
  • Be creative and slowly increase the difficulty as you feel comfortable



Join a local gym. (Ask for assistance if you have questions about gym equipment.)

Take a swim, try water aerobics, or even walk in a pool.

 

 

Keep Moving

Concerned about being physically active?

The CDC recommends physical activity for women and men of all ages. However, it's difficult to be active if you're in pain, are weak, have difficulty moving, or are worried about your health.

Physical therapists are health care professionals that specialize in helping people live with as much function as possible. Physical therapists can help you be active and live a healthy, fall-free life! Talk with your doctor about physical therapy to see if it is an option for you.

Keep a Communication Device On You

The fear of falling can prevent someone from being more active. Luckily, a communication device can be carried at all times in case a fall happens. Having a device can give peace of mind as well as help at the touch of a button. Many adults carry their cell phone or use
medical alert device.


Keep A Home Safe

Home is a place of refuge and comfort. However, a majority of falls occur within the home.

You can do something now:

Throw out throw rugs

  • Rugs are more of a hazard than a help.

Check the edges of carpet

  • Place double sided tape on the under surface of raised areas.

Clear a path

  • Designate a path for walking and keep it free of any objects such as books, baskets or shoes.
  • Get rid of clutter and unnecessary furniture but let someone know if you need help.
  • Watch out for pets and pet toys.

Stay on the bright path

  • Turn on lights before walking.
  • Place additional lighting and/or nightlights in areas that are not well lit or that do not have easy access to a light switch.

Keep stairways safe

  • Remove all objects.
  • Make sure you have access to hand rails.
  • Additional lighting near stairs may aid in proper foot placement.

Keep things at your level

  • Store the items you use most often at waist level.

Install grab bars

In bathroom areas, by commode and in the shower.

 

 

Know Your Medications

Certain medications or combinations of medications (prescription AND over-the-counter medications) can increase the risk of falling.

Being informed about the medications and the amount of medications you or your loved one take can ensure an independent, active lifestyle!

 

You Can Do Something Now:

  1. Educate yourself on which medications or combination of medications can increase a risk of falling. Find out what medications increase risk of falling.
  2. Make a list of all the medications (over-the-counter and prescription) you or your loved one are taking and keep it updated. Download and use this form to make your medication list.
  3. Do not stop or change the dosage of any medicine without talking to your pharmacist and doctor.
  4. Talk with your pharmacist and doctor about your medications and how you want to prevent a fall. Download and take this brochure with you to help you talk with your pharmacist or doctor.

See videoSee how medications can cause a fall.

See Clearly

You Can Do Something Now:

  • Have your eyes checked at least once a year by an eye doctor.
  • Wear glasses and keep them clean!
  • Wear sunglasses to reduce glare outside.
  • Stay still and let your eyes adjust when going from light to dark or dark to light areas.
  • Keep a Safe Home.
  • Schedule an appointment with an optometrist or opthamologist for your annual examination
  • Vision Impairment and Fall Prevention Brochure

Things You Should Know

Here are some things that you should know in order to stay healthy and active

Eat Your Way To Independence

  • Eating a balanced diet with plenty of fruits and vegetables is a proven method of staying healthy and independent.
  • In particular, the "sunshine" vitamin (Vitaming D) has been linked with reducing the risk of falls. So click here to get some great information on a proper diet.

 

Drink Water To Prevent Falls

  • Be sure to use the toilet on a regular basis to prevent rushing to the bathroom.

Take Care Of Your Feet So You Can Stay Active

  • Keep feet clean and dry
  • Cut your nails
  • Check for Bunions, Corns, Calluses and Warts.
  • If you have trouble bending over, use a mirror to help see your feet.

Stand Up Slowly To Prevent Light Headedness and a Possible Fall

  • Get up slowly when getting out of bed in the morning. Dangle your legs over the side of the bed for a few moments before standing up.

Keep Your Bones Strong

Osteoporosis is a condition that causes bones to become weak and more likely to break. Luckily you can keep your bones strong by:

  • Eat a balanced diet rich in calcium & Vitamin D
  • Get regular physical activity
  • Don't smoke & limit alcohol use

Sensation Is Important To Your Independence

Sensation is the ability to feel things. You can prevent sensation loss by:

  • Staying active
  • Monitoring your diet and regulating your blood sugar
  • If you experience sensation loss, notify your doctor as soon as possible.

Don't Ignore Dizziness, Vertigo, or Loss of Balance

  • When you're dizzy, you may feel lightheaded or lose your balance. If this is the case, see your doctor.
  • If you feel that the room is spinning, you have vertigo. If this is the case, see an ENT (Ear, Nose, Throat doctor) or a vestibular rehab specialist.

Pain Is Your Body's Way of Communicating To You

Listen to your pain and make things easier on your body by doing these things when you experience pain:

  • Use a cane, walker, and handrails when you have increased pain in your legs
  • Avoid stairs or excessive walking
  • If an activity hurts, try to limit that activity

However, don't let minor pain be an excuse to not be active. See your doctor and work together to get rid of the pain.

What To Do If You Fall


If you happen to fall. It's OK. Just remember these steps you can take to recover from a fall.

What To Do:

  1. Stay calm and relax. Take five deep breaths and clear your nerves.
  2. ee if you're hurt before you move.
  3. Seek assistance or call 911

 

Make your Health Care Provider aware of your fall.

  •  If you're alone, try to get into a comfortable position and wait for help to arrive.

 

 

 

Terms Of Use, these are intended as general guidelines, and are not intended as a substitute for medical treatment. Please consult your physician as needed, and be sure to obtain regular checkups

Learn more