Falls and Fractures in Older Adults: How Families Can Reduce Fall Risk

LHAHealing Designs
Oct 2
3 min read

Updated: Oct 9

A single slip can change everything. For many families, the fear of seeing a loved one fall is constant. Falls are one of the leading causes of injury in seniors — more than 1 in 4 older adults fall each year. But the good news is: fall prevention for seniors is possible, and it starts at home.

Why Falls Happen in Older Adults

Falls don’t just “happen.” They are often linked to health and lifestyle changes:

Weak muscles or balance problems (age-related muscle loss/sarcopenia).
Medications that cause dizziness, confusion, or drowsiness.
Chronic conditions like diabetes, kidney disease, or heart problems.
Poor vision, hearing, or reflexes.
Unsafe environments (slippery bathrooms, rugs, dim lighting).

⚠️ Note for families: Each condition is different. For example, someone with heart failure may need fluid restrictions, while someone with osteoporosis may need extra vitamin D. Always consult their doctor for a personalized plan.

Balance Exercises for the Elderly

Movement is medicine. Regular exercise strengthens the body and restores confidence. Even balance exercises elderlycan do safely — like chair stands, heel-to-toe walking, or gentle tai chi — lower the chance of falling.

Tips for families:

Walking: 30 minutes per day (can be split into 10-minute walks).
Strength training: 2–3 times per week with light weights or resistance bands.
Flexibility: daily stretching or yoga.
Always supervise if your loved one has dizziness, neuropathy, or advanced age.

Simple Ways to Fall-Proof Your Home

Elderly hold the grab bars in wall to prevent fall

One of the fastest ways to reduce fall risk in older adults is fixing hazards at home:

Install grab bars in bathrooms and near stairs.
Use nonslip mats in showers and kitchens.
Keep walkways clear of cords and clutter.
Place nightlights in hallways and bedrooms.
Choose low-heeled, non-skid shoes instead of slippers.

Everyday Habits That Lower Fall Risk

Hydration : General guideline: 6–8 cups of water daily.

Kidney or heart disease: may need restrictions — check with their doctor before increasing fluids.

Sleep: Seniors need 7–9 hours of sleep per day.

Poor sleep increases fall risk due to fatigue and slower reflexes.

Checkups: Vision and hearing tests once a year.

Update glasses, hearing aids, and review medications regularly.

Nutrition for Strong Bones

Strong bones reduce the risk of fractures if a fall happens. Families can support bone health with:

Calcium: 1,200 mg per day (through diet + supplements if needed).
Vitamin D: 800–1,000 IU per day (helps calcium absorption).
Food sources: milk, yogurt, cheese, salmon, sardines, fortified cereals.

⚠️ Always confirm with a doctor before giving supplements — especially for people with kidney disease, since excess calcium can cause complications.

What Families Should Do If a Fall Happens

Even with prevention, accidents can occur. If your loved one falls:

Stay calm and check for injuries.
Do not move them quickly — sudden movement can worsen injuries.
If they cannot get up, or if there’s pain, bleeding, or confusion, call 911 immediately.
Keep emergency contacts written near the phone and save them on mobile.

For ongoing support, keep your loved one’s doctor’s office number and your local hospital emergency department saved and visible at home.

For families, nothing is harder than worrying about a parent or grandparent’s safety. But with the right steps — from fall prevention for seniors to balance exercises elderly — you can help reduce fall risk in older adults and give them the independence they deserve.