According to the CDC , around 1 in 4 people over the age of 65 report a fall every year. In other words, it’s more common than you might think! Falls are also costly, the most common cause of injury for this age group and dangerous, causing anything from a broken bone to death.
To some degree, avoiding a fall comes down to balance, the invisible factor that actually has a significant impact on our lives. “The fear of falling can lead to physical inactivity, social isolation and loss of independence,” says Thea Johansen , a physiotherapist. “Older people, in particular, experience balance problems and may feel limited in their ability to participate in daily activities, such as walking, shopping and interacting with family and friends, which can impact their psychological well-being.”
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With that said, some simple habits can make all the difference.
The Simple Habit That Will Improve Your Balance and Reduce Your Falling Risk
The main habit that can reduce your falling risk is, perhaps surprisingly, walking. “Make daily walks a regular part of your routine, even before balance starts to become an issue,” says Dr. Eva Lassey, DPT , the founder and CEO of DrSensory. She believes the earlier you start, the better off you’ll be.
This is backed by research. A 2020 review in the International Journal of Behavioral Nutrition and Physical Activity looked at 116 studies and found that exercise reduced the rate of falls by 23 percent.
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This is because walking promotes health in ways that keep you on your feet. “It may sound basic, but walking daily is a powerful way to keep your strength, flexibility and balance in check—all of which are key to preventing falls,” Dr. Lassey continues. She lists a strong and steady body, improved muscle tone and coordination as helpful side effects.
Talking to your doctor beforehand is the best idea, however. They can help you nail down the specifics of a safe, healthy walk for your body, whether it’s a 15-minute walk on a paved trail or a couple of 10-minute sessions a walking pad. Walks can be fun, too—TikTok creator Mia’s “hot girl walks” aren’t only for women or young people.
Other Helpful Habits That Reduce the Risk of Falling
While walking is helpful, it’s not the only tip to keep in mind if you want to reduce the likelihood of a fall. Dr. Lassey and other physical therapists share more examples.
Make your area "fall-proof."
It may sound obvious, but keeping your space obstacle-free—meaning nothing is lying around on the floor—is a key way to keep your body upright when you’re moving around.
Other than keeping your living space tidy, Dr. Ruth Jenkins, DPT , a physical therapist from FYZICAL Therapy and Balance Centers , recommends placing Velcro strips underneath rugs or removing the rugs entirely, and ensuring your spaces are well-lit at night.
Wear the right shoes
While comfy, your slippers may not be doing you any favors when you’re walking inside your home. Falls can happen there, too, not just when you’re out and about.
“This might not be the first thing you think of, but wearing shoes with proper arch support—even around the house—can make a big difference,” Dr. Lassey says. “A lot of people slip or trip at home because they're wearing slippers, socks or just going barefoot.”
She explains how supportive shoes can reduce your risk of falling, saying they keep your body aligned, reduce foot pain and provide better traction.
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Do balance exercises daily
In addition to walking, regularly engaging in balancing exercises is a smart move (pun intended). It doesn’t have to be expensive or time-consuming, either. “When it comes to improving your balance, you don’t need complicated exercises,” Johansen says. “Balance training can be done simply without much equipment.”
One exercise she recommends includes standing next to a chair (for support), closing your eyes, slowly turning your head and standing on one foot at a time. “Sight and balance are closely related,” she explains. “By removing sight, you are heightening the other senses.”
Another option is standing next to a chair and elevating your body so your weight is on your toes and the balls of your feet, then holding that position for as long as possible.
Dr. Jenkins suggests a few other options, such as repeatedly standing up from and sitting down in a chair; standing on one leg on a stable surface for 10 seconds; and simply stretching your calves, thighs and other leg muscles .
Get ongoing screenings from PTs
While at-home measures are necessary, so is seeing a healthcare provider. Dr. Nicholas R. Espinosa, DPT, a physical therapist at the University of Maryland Rehabilitation & Orthopaedic Institute , encourages people to get ongoing and regular screenings by a physical therapist (PT).
“PTs are trained experts in evaluating how the body moves and, through research, have developed tests and measures that assess strength, balance, walking function and impairments in other body systems that contribute to an individual’s risk for fall,” he explains.
In short, PTs can tell you the specific exercises that are best for your body and how to do them most safely—especially as that may change over time.
On that note, Dr. Jenkins encourages getting your eyes and hearing checked regularly, as they can affect balance.
If you don’t have a legit PT you like already, Dr. Espinosa recommends the American Physical Therapy Association’s “ Choose PT” website with local references and resources.
While preventative measures can make a difference, don’t neglect the vitality of knowing what to do after a fall—after all, they can still happen! Dr. Jenkins encourages trying to stay calm and having a plan in place, “including a support system that can be contacted if you experience a fall and cannot call for help yourself.”
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