10 Tips to Prevent Falls and Stay Strong as You Age

Falls are a leading cause of injury in older adults, but many can be prevented. Strength, balance and a safe home make the biggest difference. These tips from the Top Pro Rehab physiotherapy team are based on international falls-prevention guidelines.

Tip 31: Do strength and balance exercises at least three days a week. Regular balance training is one of the most effective ways to prevent falls.

Tip 32: Practise standing on one leg while holding a kitchen counter or sturdy chair. Start with 10 seconds on each side and build up slowly.

Tip 33: Practise heel-to-toe walking along a wall or counter you can hold for support.

Tip 34: Remove trip hazards at home such as loose mats, wires and clutter. Keep rooms well lit and use a night light on the way to the bathroom.

Tip 35: Use a non-slip mat and fit a grab bar in the bathroom. Sit on a stool to bathe if you feel unsteady.

Tip 36: Get up slowly. Sit on the edge of the bed or chair for a moment before standing, to avoid dizziness.

Tip 37: Have your eyes checked regularly, and ask your doctor to review any medicines that make you dizzy or drowsy.

Tip 38: Wear well-fitting footwear with good grip. Avoid loose or worn-out slippers.

Tip 39: Stay active every day. Walking and staying on your feet keeps muscles strong, while long hours of sitting weaken them.

Tip 40: If you have fallen, or you are afraid of falling, tell your doctor or physiotherapist. A falls assessment and a personal exercise plan can help.

These tips are general information and do not replace a personal assessment. For home physiotherapy and falls-prevention exercise in Tirupati and Venkatagiri, call Top Pro Rehab on +91 99852 60621.

Sources: World Guidelines for Falls Prevention and Management for Older Adults, Age and Ageing (2022); WHO guidelines on physical activity and sedentary behaviour (2020).