A simple trip on a rug or slip on a wet floor might seem minor, but for older adults, a fall can have life-changing consequences. Falls are one of the leading causes of injury, hospital admissions, and loss of independence among older people in New Zealand.
The good news is that many falls can be prevented.
By understanding the common causes of falls and making a few practical changes to your daily routine and home environment, you can significantly reduce your risk and continue living safely and independently.
Why Are Falls More Common as We Age?
As we get older, our bodies naturally change. Our eyesight, hearing, balance, strength, and reaction times may not be as sharp as they once were. While these changes are normal, they can increase the risk of falling.
Other factors that can contribute to falls include:
- Health conditions such as diabetes, heart disease, thyroid disorders, nerve problems, or poor circulation
- Changes in blood pressure when standing up from sitting or lying down
- Muscle weakness and loss of balance
- Foot pain or poorly fitting footwear
- Mild cognitive impairment or some forms of dementia
- Needing to rush to the bathroom due to incontinence
- Side effects from medications such as dizziness, drowsiness, or confusion
It’s important to remember that falls usually happen because of a combination of factors rather than a single cause.
Keeping Your Bones Strong
While strong bones won’t prevent a fall, they can help reduce the likelihood of serious injuries such as fractures if a fall does occur.
To support good bone health:
- Get enough calcium and vitamin D
- Stay physically active
- Maintain a healthy weight
- Avoid smoking
- Limit alcohol consumption
Healthy bones are an important part of staying mobile and independent as we age.
The Importance of Staying Active
One of the best ways to reduce your risk of falls is to keep moving.
Regular exercise helps strengthen muscles, improve balance, maintain flexibility, and support overall health. Activities such as walking, stair climbing, yoga, Pilates, tai chi, and strength training can all help improve stability and confidence when moving around.
Even small amounts of regular activity can make a meaningful difference.
Fall-Proofing Your Home
Many falls happen in and around the home. Taking a few simple steps to improve safety can help reduce risks significantly.
In the Kitchen
- Store frequently used items within easy reach.
- Use a reacher tool if needed.
- Keep floors dry and free from spills.
- Remove clutter from walkways.
- Repair or replace rugs that are frayed, curled, or uneven.
In the Living Room
- Arrange furniture to create clear walking paths.
- Secure electrical cords against walls or under furniture.
- Keep a phone nearby in case of emergencies.
- Remove unnecessary items that may become trip hazards.
In the Bedroom
- Take your time getting out of bed.
- Roll onto your side, sit up slowly, and stand only when you feel steady.
- Keep a lamp, glasses, and any essential items within easy reach.
- Ensure there is enough space to move safely around the room.
- Consider adjusting bed height if your feet don’t comfortably touch the floor when sitting on the edge.
In the Bathroom
- Use non-slip mats in showers and bathrooms.
- Install grab rails near the shower and toilet if needed.
- Consider a shower chair if standing for long periods is difficult.
Improve Your Lighting
Good lighting helps you spot hazards before they become a problem.
Consider:
- Brighter light bulbs where appropriate
- Night lights in hallways and bathrooms
- Additional lamps in darker corners
- Automatic sensor lights or plug-in pathway lights
Don’t Ignore Changes to Your Vision or Hearing
Even small changes in eyesight or hearing can increase the risk of falls.
Regular eye and hearing checks can help identify issues early. If you’ve recently received new glasses, give yourself time to adjust to them and wear them as recommended by your optometrist.
If you use hearing aids, ensure they fit correctly and are worn consistently.
Review Your Medications
Some medications can increase the risk of falls by causing dizziness, drowsiness, or confusion.
If you’ve noticed side effects or feel unsteady, talk with your doctor or pharmacist. Never stop taking prescribed medications without professional advice, but do ask whether any medications could be contributing to your fall risk.
Move Safely
Simple habits can make a big difference.
Stand Up Slowly
Getting up too quickly can cause a drop in blood pressure, leaving you feeling light-headed or unsteady. Take a moment before walking away after standing.
Use Mobility Aids Correctly
Canes, walking sticks, and walkers can provide valuable support when used properly. If you’re unsure whether an aid would help, speak with a physiotherapist or occupational therapist.
Choose Safe Footwear
Wear shoes that:
- Have non-slip soles
- Fit securely
- Provide good support
- Have low heels
Avoid walking on slippery surfaces in socks or loose-fitting slippers.
Keep Your Hands Free
Use a shoulder bag or backpack rather than carrying items in your hands, especially when navigating stairs or uneven ground.
Consider a Personal Alarm
Medical alarms can provide reassurance for both you and your family.
Worn as a pendant or wristband, they allow you to quickly call for help if you fall and cannot get up. Many people find they provide greater confidence and support independent living.
If You Do Fall
Always tell your doctor if you have experienced a fall, even if you don’t think you’ve been injured.
A fall can sometimes be the first sign of a new health issue, medication side effect, or change in vision or balance. Early intervention may help prevent future falls.
It’s also important to let your support worker, care provider, or family members know about any falls or near misses.
Small Changes Make a Big Difference
Falls are not an inevitable part of ageing. By staying active, maintaining your health, making your home safer, and seeking support when needed, you can reduce your risk and continue enjoying an active, independent lifestyle.
Remember: preventing falls isn’t just about avoiding injury—it’s about protecting your confidence, independence, and quality of life.
Helpful Resources
The Live Stronger for Longer programme provides practical information for older adults, whānau, and carers, including:
- Community strength and balance classes
- Home safety checklists
- Falls risk assessments
- Bone health information
- The Nymbl balance app
- Resources to support healthy ageing
For more information, visit ACC’s Live Stronger for Longer programme.
