More than 1 in 4 older adults fall each year, meaning falls are common. But you can make small changes to help prevent falls. 

Falling can lead to broken bones, trouble getting around, and other problems — especially if you’re age 65 years or older. A fracture (broken bone) can cause pain and disability. It can also make it hard to do everyday activities, like cooking or taking a shower, without help. A broken hip may lead to serious health problems — and even death.

The good news is that there are lots of things you can do to lower your risk of falling. Consider these steps:

• Talk with your doctor or nurse about falls and how to prevent them
• Do exercises to improve your balance and strength
• Review all the medicines you take with your doctor or pharmacist — some medicines can make you dizzy or sleepy and increase your risk of falling
• Get your vision checked by an eye doctor every year — and be sure to update your glasses or contact lenses when your vision changes
• Make your home safer — for example, get rid of things you could trip over (like loose rugs), add grab bars inside and outside your bathtub or shower, and put railings on both sides of stairs

What makes falling more likely?

As people age, poor balance and weaker muscles can lead to falls and fractures. Some older adults also have vision problems or medical conditions that can make a fall more likely. For example, diabetes can reduce feeling in your feet, and a stroke can affect your balance. These conditions can raise your risk of falling.

You may be more likely to fall if you:

• Have fallen in the past year
• Have a health condition that affects your balance or makes it harder to walk, like diabetes or heart disease
• Have trouble walking, getting up from a chair, or stepping up onto a curb
• Take many different medicines, especially medicines to help you relax or sleep
• Have trouble seeing or have a vision problem like cataracts or glaucoma

Use this checklist to find out if you’re at risk for falling [PDF - 618 KB].

If you’re worried about falling, talk to your doctor or nurse about how balance exercises and physical therapy might help. Find out more about preventing falls and fractures.

Many falls are preventable. Follow these steps to lower your risk of falling.

Get physical activity.

Staying active can help you feel better, improve your balance, and make your legs stronger. Learn more:

• Get tips for staying active as you get older
• Find out how staying active can help you stay healthy
• Check out this free workout guide for older adults [PDF - 2.6 MB]

Improve your balance.

Exercises that improve your balance can help prevent falls. For example, tai chi is a mind-body exercise that can help with balance. You can:

• Check with your local community center or senior center for physical activity classes that can help your balance
• Try these simple exercises to improve your balance

Build your muscle strength. 

Do muscle-strengthening activities at least 2 days a week. These include lifting weights or using resistance bands (long, stretchy rubber strips).

Try these strength exercises at home.

There’s a lot your doctor can do to help keep you safe from falls. Talk with your doctor about your risk of falling.

Talk with your doctor about using medicines safely.

Using medicines safely can help prevent falls. Some medicines can make you sleepy or dizzy and increase your risk of falling. 

Take a list of all your medicines (including over-the-counter medicines) to a doctor or pharmacist and ask if any of them could raise your risk of falling.

Learn more about using medicines safely. You can also print this list of questions to ask your doctor about preventing falls and take it with you to your next appointment.

Get your vision checked.

Your vision changes as you get older. And poor vision can increase your risk of falling.

Get your eyes checked every year to make sure you’re wearing glasses or contact lenses with the right prescription strength. Be sure to update your glasses or contacts if your prescription has changed. Read more about keeping your vision healthy.

Get a bone density test.

If you’re a woman age 65 years or older, get a bone density test to measure how strong your bones are. If you’re a woman age 64 years or younger and you have gone through menopause, ask your doctor if you need a bone density test. Learn more about bone density tests.

If you have osteoporosis, a disease that weakens your bones so that they can break easily, ask your doctor or nurse what steps you can take to stop bone loss and lower your risk of fractures.

Help prevent falls at home.

Many falls happen inside the home. Here are some steps you can take to make your home safer:

• Have railings put on both sides of all stairs inside and outside of your home
• Have grab bars put inside and outside your bathtub or shower and next to the toilet
• Use non-slip mats in the bathtub or shower
• Remove small rugs or use double-sided tape to keep rugs from sliding
• Use bright lights throughout your home, especially on the stairs
• Keep stairs and places where you walk clear of clutter — pick up or move things you can trip over, like cords, papers, shoes, or books
• Keep kitchen items you use often in easy-to-reach cabinets or shelves

Use this checklist to help prevent falls at home [PDF - 2.6 MB].

And be sure to follow these safety tips:

• Always wear shoes with non-slip soles, even inside your home — don’t walk barefoot or wear slippers with smooth soles or socks instead of shoes
• When you're getting out of a chair, stand up slowly
• When you're getting out of bed, sit up first and then stand up slowly

Get enough calcium.

Getting enough calcium can help keep your bones strong and make them less likely to break. You can:

• Learn how to get enough calcium
• Check out this shopping list of foods high in calcium

Get plenty of sleep.

Getting enough sleep can help you be more alert so you’re less likely to fall. Find tips for getting enough sleep.

Avoid or limit alcohol use.

Alcohol can raise your risk of falling. If you choose to drink alcohol, it’s important to limit your alcoholic beverages to help you stay safe and avoid injuries. Read about limiting your alcoholic beverages.

Help your loved one prevent falls.

If you’re a caregiver, there’s a lot you can do to protect older adults in your life. You can:

• Check out this resource on helping loved ones prevent falls [PDF - 927 KB]
• Use these tips to start a conversation about preventing falls