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Preventing Falls

Preventing Falls

16 January 2024

Falls do not have to be an integral part of aging; they can be prevented through simple measures.
Reducing the risk of falls will let you stay independent, active, and healthy over time.

There are several things you can do to prevent falls, such as keeping a safe home environment, performing muscle-strengthening exercises, maintaining healthy nutrition, and undergoing periodic medical examinations.

Additionally, it is recommended to wear shoes with good support, even inside your house. For safe walking, it is recommended that the shoes have a closed back, have wide and low heels, and have non-slip soles.

If you have fallen, do not get up immediately. First, make sure you are not hurt, and if necessary, call for help.

The risk of falling increases with age, and it may harm your quality of life and impair your independent functioning. Falls may cause injuries, fractures, substantial disability, and even death.

It is important to know that most falls can be prevented by maintaining a healthy lifestyle, a safe environment, and undergoing periodic medical examinations.

What are the common causes of falls

  • Obstacles and hazards in the home environment, such as stairs without handrails or a bathtub without a grab bar
  • Decreased stability and balance
  • Loss of muscle strength and mass (sarcopenia)
  • Involuntary weight-loss
  • Decreased visual or hearing abilities
  • Medication side effects
  • Various pre-existing medical conditions

How to prevent falls

The risk of falling and tripping at home can be reduced by several simple measures.

For further information on making your house safer

It is recommended to practice physical activity for at least 30 minutes a day, 5 days a week. Namely, approximately 150 minutes a week in total.
Recommended exercises:

  • Walking
  • Exercises to maintain muscle strength, flexibility, and balance
  • Tai-chi exercises (which were found particularly effective in fall prevention
  • Any enjoyable physical activity: dancing, swimming, etc.

Consult with your doctor or physiotherapist on your recommended physical activity.

For further information on physical activity

  • Eat a healthy and varied diet according to the Nutritional Rainbow Diet
  • Do not skip meals; hunger can cause weakness and dizziness
  • Drink 8–10 cups of water or light drinks a day, especially on warm days
  • Avoid alcoholic drinks

A vision test - at least once every two years:

  • If necessary, fitting eyeglasses
  • Treating vision issues such as cataracts, or glaucoma


A hearing test - at least once every two years:

  • Adjusting a hearing aid if necessary


Examination of the foot - if necessary:

  • Orthopedist or physiotherapist consultation for shoe adjustment

Assistive devices for preventing falls

  • Shoes with good support, inside the house, as well
  • For safe walking, it is recommended to wear shoes that have a closed back, have wide and low heels, and have non-slip soles
  • If your walking is unstable, it is recommended to consult with a physiotherapist about adjusting assistive devices for mobility, such as a walking cane or a walker
  • It is recommended to install a distress button in the house

What should you do if you fall

Do not get up immediately; first make sure you are not hurt. If necessary, call for help.

When should you contact a doctor

  • If you fell more than twice in the past year
  • If you were hospitalized or needed medical treatment due to the fall
  • If a problem with walking or balance has arisen or worsened

Questions you can ask the medical team (doctors or pharmacists)

  • Are all the medications I received necessary?
  • Can the medications or their combination (including over-the-counter medication and food supplements) cause drowsiness or dizziness?
  • Should I take a vitamin D supplement to strengthen the bones and muscles?