1 BEGIN A REGULAR EXERCISE PROGRAM
Daily Balance & Muscle Strengthening Exercises
• Perform daily balance, muscle strengthening, and range of motion exercises. The ability to stay
balanced as well as muscle strength and flexibility tends to diminish as we age. With regular practice,
both can be improved.
Standing or Getting Up
• Rise slowly from lying or sitting position, move to the edge of the chair before getting up. Do not pull
• Chairs with armrests provide a stable support while sitting down or rising up.
2 HAVE YOUR HEALTH CARE PROVIDER REVIEW YOUR MEDICATION
• Have your medication reviewed at least annually.
• When you are given a new medication, ask the physician or pharmacist if it will interact you’re your
other medications –increasing your risk for falls.
• Consume ample quantities of calcium and vitamin D and limit your alcohol intake; stay well hydrated.
• Have your annual flu shot as illnesses like the flu can make you weak and more likely to fall.
3 HAVE YOUR VISION CHECKED
• After the age of 60, comprehensive vision exams performed by a trained professional are
recommended at least every 2 years, and more frequently if an eye condition has been diagnosed.
4 MAKE YOUR HOME SAFE
Home Safety, Floors, Walk Ways
• Clear your floors of all clutter and hazards, including newspapers, clothing and toys.
• Remove throw rugs or secure with double-sided tape or safety strips.
• Wipe up all spills immediately after they happen.
• Repair cracked tiles and uneven wooden floors.
• Do not wax or high polish floors.
• Be aware of thresholds and uneven flooring.
• Curl up and tuck away loose electrical wires, extension cords and telephone or computer cords.
• Use a portable cell phone.
• Do not hurry when moving throughout your home-you are more likely to fall if you hurry.
• Keep objects in your home at a level you can easily and safely reach.
• Replace lighting in your home with brighter lights.
• Night lights placed in hallways, bedrooms and within easy reach of the bed can be very helpful.
• Can keep an electric light in your bedroom, within easy reach if you cannot add additional lights.
• Have your sight checked regularly.
• Install handrails on both sides of the stairways and always hold onto them.
• Carry only small loads up and down stairs, walk slowly and hold onto a rail.
• Keep stairways well lit with lights and light switches at the top and bottom of stairs.
• Stairs should be wide enough (11 inches wide and 7 inches in height).
• Do not walk up and down stairs in slippery socks or poor fitting shoes.
• If one leg is stronger than the other –lead with the strong leg to go up the stairs and then lead with the
weak leg when coming down the stairs-taking one step at a time.
Reaching & Climbing
• Food, dishes and cooking utensils used on a regular basis should be kept within easy reach in lower
cupboards and shelves. Use the higher storage areas for keeping things not use every day.
• When you need to retrieve something from a storage area, requiring a ladder or stepstool, reduce your
risk of personal injury by asking a family member to come and help you, or hire someone to come and
• Take care not to trip over your dog or cat. Train your pet to stay away from your feet.
• Take care when walking your pet to make sure the leash or chain does not become wrapped around
your foot causing you to trip.
Outside Your Home
• Keep outdoor walkways free of ice and snow. Keep them shoveled and salted during winter months.
Beware of “black ice” during the winter.
• Wear boots with rubber soles for increased traction and purchase anti slip accessories.
• Use handrails whenever possible. If you do not have at least one – have one installed.
• Never hurry-as more accidental falls occur if you try to rush.