Falls are a big deal for seniors. One bad tumble can lead to broken bones, long and expensive recoveries, lost zest for life, and occasionally a permanent debilitation.
But here’s the good news: falls are NOT inevitable. With a few tweaks and some teamwork, you can help your parents stay safe, steady, and active. Let’s dive into how you can keep your parents upright and healthy.
Start with the home
A clutter-free home is a safer home. Take a walk through your parents’ house and check for tripping hazards. Rugs? Roll them up or get non-slip pads. Cords? Tuck them away. Random shoes in the hallway? Move them!
Lighting matters too. Add nightlights in key spots like hallways, stairs, and bathrooms. Make sure switches are easy to reach. No one wants to stumble around in the dark.
Bathrooms can be slippery danger zones. Install grab bars near the toilet and in the shower. Non-slip mats are a must. In the kitchen, think about anti-fatigue mats to cushion their steps.
Functional strength training
Strong muscles and good balance are game-changers. Encourage your parents to work on functional strength. This isn’t about bodybuilding—it’s about staying steady.
Start small. Chair squats can strengthen legs and build confidence. Toe raises are easy and effective. Resistance bands? Perfect for at-home workouts.
Balance exercises are a must. Standing on one leg (while holding onto something sturdy) is a great start. For more fun, suggest a yoga or tai chi class. These not only improve strength and balance but also give them a social boost.
For seniors who lack motivation or confidence to start on their own, hiring a certified personal trainer might be the answer. An experienced trainer will know which exercises will work best given each individual’s physical needs and limitations, then help prevent exercise-related injuries that might otherwise occur when working out alone.
Footwear and mobility tools
Shoes matter. Old, floppy slippers might feel comfy, but they’re a slip waiting to happen. Look for sturdy, supportive, non-slip shoes. Your parents’ feet—and their safety—deserve it.
If a cane or walker is needed, embrace it. These tools can be stylish and empowering. Help them find one they feel good about using.
Eyes and ears
Seeing and hearing clearly can prevent falls. Encourage regular eye exams and ensure their glasses are up to date. Poor vision can make stairs, rugs, and curbs seem like booby traps.
Don’t skip the ears either. Hearing affects balance more than you might think. If they haven’t had a hearing test in a while, suggest one.
Stay active
In 2015, the great Dick Van Dyke wrote a best seller at the tender age of 89 entitled Keep Moving. In it he discusses his secrets about aging that have kept him in shape, physically active, and acting. Clearly he was on to something given that he's still going strong at 98!
Here's the good news. It doesn’t have to be intense activity—just consistent and challenging.
Daily walks are fantastic. They build muscle, improve balance, and boost mood. If your parents enjoy gardening, let them dig in. It's a beneficial exercise that helps them physically and emotionally.
Even household chores like vacuuming or tidying up can keep them moving. Just make sure they’re cleaning a home that’s not too cluttered and full of hard-to-navigate furniture. Staying active is the key to staying safe.
Check medications for side effects
Some medications can cause dizziness, drowsiness, or unsteadiness. This is a fall risk waiting to happen. Suggest that your parents talk to their doctor or pharmacist about a medication review. Consider making a list of their medications so that the medical professional has the latest updates. Don’t forget to add any over-the-counter medicines and supplements as they can have an impact as well. Adjusting dosages or switching to alternatives could make a big difference.
Make fall prevention a family effort
Approach this topic gently. No one wants to feel like they’re losing independence. Parents who are used to being in charge of the family and giving the orders sometimes find it difficult to receive help from the kids. Focus on safety and keeping life easier for them.
Offer to help with little changes, like putting up a grab bar or rearranging furniture. It’s not about taking over—it’s about teaming up. Keep the conversation positive and supportive.
Want to learn more or share with your parents? Refer to the CDC fall prevention resource library for more helpful information.
Celebrate the Wins
Fall prevention doesn’t have to be overwhelming. Every little step counts. A cleared hallway, a daily walk, or a completed balance exercise is a victory.
And remember, you’re helping your parents stay independent longer. That’s a win for everyone.
ElderFIT for senior fitness can help
ElderFIT is now providing senior fitness help in Austin and Georgetown. Our senior fitness marketplace app connects certified personal trainers to seniors (and their kids) so that seniors can receive individualized training in the comfort of their homes.