Prevent Falls and Stay Independent:Your Guide to Safer Living
- resilientphysicalt
- Aug 7
- 2 min read
Why Balance Matters
As we age, staying on our feet becomes more than just a goal - it's a key to living well. One in
four older adults falls each year. But falls are not a normal part of aging. You can take steps
today to keep your balance strong and stay safe.
Know Your Fall Risk
Ask yourself:
● Do you feel unsteady when walking?
● Have you fallen in the past year?
● Do you hold onto walls or furniture when moving around your home?
● Do you worry about falling?
If you said yes to any of these, talk to your physical therapist about a fall risk check-up.
Simple Tips to Prevent Falls
● Keep moving daily. Walking, aquatic exercise, resistance training, or tai chi can make
your legs stronger and help your balance.
● Check your home. Remove things you could trip on like throw rugs or extension cords.
Add grab bars in the bathroom. Make sure all of your rooms have good lighting.
● Get your eyes checked once a year. Poor vision can lead to falls.
● Review your meds. Some medications can make you dizzy or sleepy. Ask your doctor
or pharmacist to look at all your meds, even over-the-counter ones.
● Wear good shoes. Choose low-heeled shoes with non-slip soles. Skip the slippers and
avoid walking in socks.
How Physical Therapy Helps
A physical therapist can be your best ally in fall prevention. Your PT will:
● Test your strength and balance
● Assess your specific fall risks
● Create an individualized plan
● Teach you exercises to help you stay strong● Show you how to get up safely if you do fall
Take Action Now
Don't wait for a fall to happen. This Older Americans Month, take the first step to improve your
balance. Call our office to set up a fall risk check-up. Our team can help you build strength,
improve your balance, and keep doing the things you love.
Remember: Falls can be prevented. Small changes today can help you stay safe, strong, and independent tomorrow!
Additional Resources:
References:
Research:
1. Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS;
DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. The Effectiveness of Physical
Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of
Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193,
October/December 2013. | DOI: 10.1519/JPT.0b013e3182816045
2. Shubert, Tiffany E. MPT, PhD. Evidence-Based Exercise Prescription for Balance and Falls
Prevention: A Current Review of the Literature. Journal of Geriatric Physical Therapy 34(3):p
100-108, July/September 2011. | DOI: 10.1519/JPT.0b013e31822938ac
3. Santos, Luis Eduardo BPT; de Sá Ferreira, Arthur PhD; Vilella, Renato Carvalho DHSc;
Lunkes, Luciana Crepaldi PhD. The Importance of Physical Therapy in the Evaluation of Fall
Prevention Programs in Older Adults: A Scoping Review. Topics in Geriatric Rehabilitation
40(1):p 83-92, January/March 2024. | DOI: 10.1097/TGR.0000000000000426
4. Ackerman, Ilana N., Sze‐Ee Soh, and Anna L. Barker. "Physical therapists’ falls prevention
knowledge, beliefs, and practices in osteoarthritis care: A national cross‐sectional study." Arthritis
care & research 72.8 (2020): 1087-1095.
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