Preventing Falls at Home & in the Community

Category: Aging Well

Preventing Falls at Home & in the Community

A fall can happen quickly, but the risk usually develops from several factors working together. Poor lighting, uneven surfaces, medication side effects, weakness, vision changes, unsafe footwear, and rushing can all contribute.

Falling is not an unavoidable part of getting older. Many falls can be prevented by improving strength and balance, reviewing medications, addressing health changes, and making everyday environments safer.

Fall prevention is not about limiting everything you do. It is about helping you continue moving through your home and community with greater confidence.

Understand Your Fall Risk

You may have an increased risk of falling if you:

Fell within the past year
Feel unsteady while standing or walking
Worry about falling
Need to hold furniture while moving through your home
Have weakness in your legs
Experience dizziness
Have vision or hearing changes
Take medications that cause sleepiness or poor balance
Have foot pain or numbness
Rush to reach the bathroom
Have difficulty using stairs
Use a cane or walker that does not fit properly

Tell a healthcare professional about previous falls, including falls that did not cause an injury. A fall may identify a problem with medication, balance, blood pressure, vision, strength, or the home environment.

The CDC’s STEADI program provides fall-risk and home-safety resources for older adults and caregivers.

Do Not Hide a Fall

People sometimes avoid reporting a fall because they feel embarrassed or worry that others will question their independence.

Hiding it can allow the cause to remain unaddressed.

Write down:

Where you fell
What you were doing
Whether you tripped, slipped, or became dizzy
What shoes you were wearing
Whether you had recently taken medication
Whether you lost consciousness
Whether you were injured
Whether you have fallen before

This information can help a healthcare professional identify possible risks.

A fall does not automatically mean you must stop living independently. It means something needs to be examined.

Review Your Medications

Prescription medications, over-the-counter products, sleep aids, allergy medicines, and supplements may affect alertness, blood pressure, vision, coordination, or balance.

Bring a complete medication list to your healthcare professional or pharmacist.

Ask:

Could any of these medications increase my fall risk?
Are any of them doing the same job?
Is the dose still appropriate?
Could the timing be changed?
Could a safer alternative be considered?
Could any combination cause dizziness or sleepiness?

Do not stop medication on your own. Some medicines can be dangerous to stop suddenly.

Tell the prescriber if dizziness or unsteadiness began after starting or changing a medication.

Stand Up Slowly

A drop in blood pressure after standing can cause dizziness, weakness, blurred vision, or fainting. This is sometimes called orthostatic or postural hypotension.

When getting up:

Move from lying down to sitting.
Sit at the edge of the bed or chair.
Move your feet and ankles.
Stand slowly.
Hold a stable surface.
Wait until you feel steady before walking.

Do not use a rolling table, lightweight chair, towel rack, or unstable piece of furniture for support.

Contact a healthcare professional if you frequently feel dizzy when standing. Call 911 for fainting, chest pain, severe difficulty breathing, sudden weakness, or another emergency.

Build Strength & Balance

Strong legs and good balance can help you recover from a misstep and complete everyday activities safely.

Helpful activities may include:

Walking
Chair exercises
Strength training
Tai chi
Balance exercises
Water exercise
Dancing
Physical therapy exercises

Ask a healthcare professional or physical therapist which activities are appropriate if you have fallen, feel unsteady, have significant pain, or have a medical condition that affects movement.

Avoid becoming inactive because you are afraid of falling. Reduced activity can lead to additional weakness and may increase your risk over time.

Begin gradually and use appropriate supervision or support.

Check Your Vision & Hearing

Difficulty seeing obstacles, judging depth, or adjusting to changes in lighting can contribute to falls. Hearing changes may make it harder to notice traffic, alarms, bicycles, or warnings from other people.

Schedule eye and hearing examinations as recommended.

Keep glasses clean and wear the correct pair for the activity. Bifocal or progressive lenses may make steps and curbs look different, particularly when looking through the lower portion of the lens.

After receiving a new prescription, give yourself time to adjust. Use handrails and move carefully on stairs or unfamiliar surfaces.

Do not walk through dim areas without turning on the lights.

Wear Safe Footwear

Choose shoes that:

Fit securely
Have low, stable heels
Provide support
Have nonslip soles
Are appropriate for the weather and surface
Stay firmly on your feet

Avoid walking in:

Loose slippers
Socks without nonslip grips
Shoes with worn soles
Backless footwear that slides
Shoes that are too long, short, narrow, or wide

Foot pain, numbness, swelling, long toenails, or changes in foot shape can affect how you walk. Contact a healthcare professional, podiatrist, or other appropriate provider if foot problems interfere with balance or footwear.

Keep Walking Areas Clear

Look for anything that could catch your foot or force you to step around it.

Remove or secure:

Loose rugs
Electrical cords
Clutter
Shoes
Pet toys
Low furniture
Boxes
Stacks of paper
Uneven carpet
Items stored on stairs

Arrange furniture so you have a clear path through each room. Avoid creating narrow spaces that require turning sideways.

Do not leave items on the stairs with the intention of carrying them later.

If you use a cane or walker, make sure pathways are wide enough for the device.

Improve Lighting

Good lighting helps you see steps, obstacles, and changes in flooring.

Use:

Bright, even lighting
Night-lights
Light switches at both ends of hallways or stairs
Lamps that can be reached without crossing a dark room
Motion-activated lights
Outdoor lighting near entrances and walkways
Contrasting tape on stair edges when appropriate

Replace burned-out bulbs promptly.

Keep a flashlight near the bed for power outages, but do not depend on a handheld light when a permanent lighting improvement is possible.

Give your eyes time to adjust when moving between bright and dark areas.

Helpful Resources: Browse Lighting & Visibility for products, equipment, services, or supplies related to this section.

Make Stairs Safer

Stairs should have:

Secure handrails
Even steps
Clear pathways
Adequate lighting
Nonslip surfaces
Visible edges

Use the handrail every time. Keep one hand available instead of carrying several objects at once.

Avoid using stairs in socks or loose slippers. Do not place rugs at the top or bottom of the staircase unless they are properly secured.

If stairs have become difficult, consider whether frequently used items can be moved to the main living level. A qualified professional can recommend railings, stair equipment, or other modifications.

Helpful Resources: Browse Stairs & Pathways for products, equipment, services, or supplies related to this section.

Make the Bathroom Safer

Bathrooms are common locations for falls because surfaces can become wet and slippery.

Consider:

Grab bars near the toilet and inside the shower or tub
A shower chair or transfer bench
A handheld showerhead
Nonslip strips or a secured nonslip mat
Adequate lighting
A raised toilet seat when recommended
Frequently used items stored within easy reach

Towel racks are not designed to support body weight. Grab bars should be properly installed into appropriate structural support.

Dry wet floors promptly. Keep towels, clothing, and toiletries out of walking areas.

Ask an occupational therapist or other qualified professional which equipment fits your bathroom and abilities.

Helpful Resources: Browse Bathroom Safety for products, equipment, services, or supplies related to this section.

Make the Bedroom Safer

Place a lamp, phone, and glasses within easy reach of the bed.

Also:

Keep the path to the bathroom clear.
Use night-lights.
Avoid bedding that hangs onto the floor.
Wear stable footwear when getting out of bed.
Sit before standing if you feel stiff or dizzy.
Keep mobility equipment in the same accessible location.
Avoid rushing to answer the telephone or door.

If you frequently need the bathroom at night, discuss urinary urgency and nighttime bathroom trips with a healthcare professional. A medical condition or medication schedule may be contributing.

Make the Kitchen Safer

Store frequently used items between waist and shoulder height when possible.

Avoid climbing on chairs, boxes, counters, or unstable stools. Use a stable step stool with a handrail only if you can do so safely.

Clean spills immediately. Keep cabinet doors and drawers closed.

When carrying hot food or liquids:

Use both hands when possible.
Avoid carrying more than you can control.
Keep the walking path clear.
Use a cart if appropriate.
Ask for help with heavy or awkward items.

Sit while preparing food if prolonged standing makes you tired or unsteady.

Manage Pets Safely

Pets can move unexpectedly or leave toys in walking areas.

Reduce the risk by:

Keeping toys and food bowls out of main paths
Using consistent feeding locations
Turning on lights before walking at night
Avoiding wrapping leashes around your hand or mobility device
Teaching the pet not to jump
Using a bell or visible collar when appropriate
Asking for help with walking an energetic pet

Do not step over a sleeping pet. Ask the animal to move or choose another route.

Use Mobility Equipment Correctly

A cane or walker can improve stability when it fits correctly and is used as instructed.

Do not borrow a device without checking the fit. Equipment that is too high, too low, damaged, or used incorrectly can create additional risk.

Check:

Rubber tips
Wheels
Brakes
Handgrips
Folding locks
Height adjustment
Loose parts

A physical therapist can teach you how to use the device on level ground, stairs, ramps, curbs, and uneven surfaces.

Keep the device within reach. It cannot help if it is across the room when you stand.

Plan for Weather

Rain, snow, ice, heat, and poor visibility can affect safety.

Before leaving:

Check the forecast.
Wear appropriate shoes.
Allow extra travel time.
Choose cleared and well-lit routes.
Use handrails.
Avoid carrying too many items.
Reschedule nonessential trips during dangerous conditions.
Ask whether delivery or transportation assistance is available.

Assume wet leaves, painted surfaces, metal covers, ramps, and building entrances may be slippery.

Do not rush across ice or deep snow. A delayed errand is safer than a fall.

Move Safely Through the Community

In stores, medical buildings, restaurants, and other public places:

Use available handrails.
Watch for floor-level changes.
Avoid walking while reading your phone.
Take elevators when stairs or escalators feel unsafe.
Sit if you become tired or dizzy.
Ask where accessible entrances are located.
Use a cart for support only if it is stable.
Report spills or hazards to staff.
Avoid carrying items that block your view.

Give yourself time to adjust when entering a dark theater, bright store, or unfamiliar building.

If a route feels unsafe, ask for another way to reach the destination.

Navigate Curbs & Parking Lots Carefully

Parking lots combine moving vehicles, uneven pavement, curbs, poor lighting, and distractions.

Use marked walkways when available. Look for vehicles backing out and do not assume drivers can see you.

When stepping off a curb:

Stop.
Look at the height and surface.
Place your entire foot securely.
Use a handrail or support when available.
Avoid stepping while carrying something that blocks your view.

Ask to be dropped near an accessible entrance if long distances or uneven surfaces are difficult.

Use Public Transportation Safely

Before boarding a bus or train:

Wait away from the curb or platform edge.
Have your fare ready.
Allow other passengers to exit.
Use the handrail.
Ask the driver to wait until you are seated if needed.
Choose a stable seat.
Keep mobility equipment secure.

Do not stand until the vehicle has fully stopped when possible.

When exiting, check the distance between the vehicle and the curb or platform. Ask for assistance if the gap, step, or surface feels unsafe.

Avoid Rushing

Many falls happen when someone hurries to:

Reach the bathroom
Answer the telephone
Open the door
Cross a street
Catch transportation
Complete a task
Respond to a pet

Give yourself more time. Keep a phone nearby, use an answering machine or voicemail, and allow a visitor to wait.

If you miss a bus, call, or delivery, the situation can usually be handled. A fall may have much greater consequences.

Know What to Do After a Fall

If you fall:

Stay still for a moment.
Check for pain, bleeding, dizziness, or difficulty moving.
Call for help.
Do not rush to stand.
Follow emergency instructions.

Call 911 if you:

Hit your head
Lose consciousness
Have severe pain
Cannot move normally
May have broken a bone
Have uncontrolled bleeding
Take blood-thinning medication and struck your head
Develop confusion, weakness, vomiting, or unusual sleepiness
Cannot get up safely

Even if you feel uninjured, tell a healthcare professional about the fall.

Do not allow embarrassment to prevent you from calling for help.

Create a Fall Plan

Plan how you would get help if you fell while alone.

Consider:

Carrying your phone
Using a smartwatch or medical alert device
Keeping emergency contacts available
Sharing a key or lockbox code with a trusted person
Scheduling regular check-ins
Practicing how to call for help
Keeping a charged phone near the bed
Avoiding locking the bathroom door when alone

Do not crawl long distances or pull on unstable furniture if you may be injured.

A Fall-Prevention Checklist

At home:

Clear pathways.
Remove loose rugs.
Improve lighting.
Install appropriate grab bars and handrails.
Keep frequently used items within reach.
Clean spills promptly.
Use safe footwear.
Keep mobility equipment nearby.

For your health:

Report falls and dizziness.
Review medications.
Check vision and hearing.
Address foot pain.
Build strength and balance.
Use mobility equipment correctly.
Stand up slowly.

In the community:

Check weather and walking conditions.
Allow extra time.
Use accessible entrances.
Watch for curbs and uneven pavement.
Sit when tired or dizzy.
Ask for assistance when a surface or route feels unsafe.

Final Thoughts

Fall prevention is not about avoiding movement or giving up activities. Staying active, building strength, and continuing to participate in daily life are important parts of maintaining independence.

Reduce hazards at home, use good lighting, wear supportive footwear, review medications, and address changes in balance, vision, hearing, or strength.

Move carefully in unfamiliar places, allow extra time, and ask for assistance before a situation becomes unsafe.

If you fall, report it. Understanding why it happened can help prevent the next one.