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Prevent Falls and Stay Independent: Your Guide to Safer Living

May 13, 2025

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.

Physical Therapy at Synergy

References:

Research:

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
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
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
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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