Every year 36 million people over the age of 65 fall with three million of them being injured so seriously they require medical care at a local emergency department. In all, 300,000 are hospitalized with hip fractures, and the majority of them are women, who account for 75% of hip fractures. Beyond the pain, bruising and embarrassment, those over 65 will tell you they dread a fall because these accidents can signal the end to independent living.

If you are unsteady on your feet, the risk of falling increases. Often, hazards in the home such as awkward furniture placement and area rugs, can increase your chances of finding yourself on the floor. How can you tell if you are at risk of a fall? Check your risk by taking a simple quiz that can determine if a fall is in your future. If you answered “yes” to four or more questions, now is the time to spring into action to prevent a tumble.

Fall prevention centers on knowing the implications of your health conditions and considering the side effects of your medications, making a few simple changes to your physical environment, wearing sensible shoes and using assistive devices if you need them.

Take Stock of Side Effects

First and foremost, take a list of your current medications to your physician so that the two of you can discuss side effects in relation to falling. If you have fallen before, come to the appointment armed with the details of your accident, such as when, where and how you fell and if someone was able to catch you on the way down. Also, if your medical conditions, such as eye or ear problems, increase your risk, you will want to talk with your doctors about that.

Keep Moving

it is critical that people of a certain age (you know who you are) keep moving. Often, being over 65 means that your physical activity level has tapered off, along with your strength, coordination and balance. Engaging in gentle activities, such as walking, water aerobics or tai chi, is an easy way to regain your physical prowess.

If you avoid physical activity, even walking, because you fear a fall, your doctor needs know that. Carefully monitored less strenuous exercise programs and working with a physical therapist can help restore your physical confidence.

Now is the time to shelve high heels, shoes with slick soles and unfitted slippers. You also need to give up walking around in your socks. At this point in your life, you need a firm grip on walking surfaces to avoid skidding, slipping and falling. A side benefit to embracing sensible shoes is that joint pain often subsidizes when your feet are firmly planted.

Clear the Way and Light it Up

Next, you need to take a critical look at your physical surroundings – all of them. Remove or relocate anything that becomes an obstacle to you when you move about your space, including coffee tables, plants, boxes, and electrical and phone cords. Pay attention to loose floorboards, carpet and room-to-room transitions and eliminate tripping hazards. Store the items you use most, such as clothing, food and remote controls, within easy reach. Add non-slip mats to your bathroom, install a handheld showering wand and use a bath seat when you are taking a shower.

Remember, if you can’t see it, you won’t know it’s there. Night lights should be used to illuminate the bedroom, bathroom and hallways that you frequent. Be sure that the light switch closest to the room’s entrance turns on a lamp to light up the space before you enter. Be sure you have a flashlight handy in every room – you never know where you’ll be when the power goes out.

At this point in your life, canes, walkers and hand rails on both sides of stairways are your best friends. Consider installing grab bars in your bathroom for added help. Using a raise toilet seat or one with armrests can help too.

Kadan Homecare’s experienced caregivers often notice safety hazards that may be “invisible” to you and your family. For example, are there throw rugs throughout your home? Do you have carpets or area rugs with frayed or curling edges? These items serious trip and fall hazards for everyone especially the elderly, who may be a bit unsteady. Kadan recommends eliminating throw rugs all together and using two-sided tape to securely adhere carpets and area rugs to the floor to minimize the risk of a fall.

Taking the time to make these small changes before you need them is a great way to help ensure that you can live independently for a long time to come.