Staying steady: reducing the risk of falls at home

Why falls matter

About 1 in 4 Australians aged 65 and over have at least one fall each year. Falls are the leading cause of injury hospital stays. People aged 65 and over are hospitalised for falls 12 times as often as adults aged 25 to 44. Home is the most common place for a fall that ends in hospital.

Exercise helps most

Strength and balance exercise has the strongest evidence. A 2019 Cochrane review of 108 trials found exercise programs cut the rate of falls in older people living at home by about 23%. Programs built around balance and everyday movements worked well, and adding strength work may help even more. Tai chi may also help.

Ask the GP or a physiotherapist what is safe to start with.

Other things that lower the risk

• Review medicines. Some, like sleeping pills and strong pain relievers, can cause drowsiness. Ask the GP or pharmacist to check them all.
• Check eyes. Have regular eye checks, and get cataracts treated if they affect vision.
• Look after feet. Wear well-fitting shoes. See a podiatrist about foot pain or numbness.
• Fix hazards at home. Use good lighting, non-slip mats in wet areas and handrails. Keep walkways clear, and secure loose rugs and cords.
• Mention bladder or bowel worries. If it is hard to get to the toilet in time, tell the GP.
• Stand up slowly to avoid dizziness.
• Ask before taking vitamin D or calcium. The GP can say whether these suit the person.

Help with equipment

Through Support at Home, people assessed as needing it can get funding for equipment and home changes, such as handrails, ramps or walking frames.

If a fall happens

Stay calm and take a moment to check for injury. If you are hurt, or have back or neck pain, stay on the floor. Call for help, keep warm with a blanket, and wait.

If it is safe to get up, go slowly:

• roll onto your side
• bend your knees and push up onto your hands and knees
• crawl or shuffle to a sturdy chair
• put your stronger leg forward, then push up and sit down

After a fall

After a serious fall, call 000 for an ambulance. In the days after any fall, watch for a worsening headache, blurred vision, drowsiness, vomiting or confusion, and get medical help if they appear.

Always tell the GP about a fall, even if no one was hurt. It can be a sign of a new health problem or a medicine side effect.

Stay On Your Feet has short videos on getting up off the floor. Practise with someone nearby.

Personal alarms and a plan

A personal alarm lets someone call for help quickly after a fall. If they live alone, keep a mobile phone or pendant alarm within reach. Talk through a simple falls plan with family and the GP.

Help in WA

Stay On Your Feet, run by Injury Matters, has free falls prevention information and a directory of local programs. Call (08) 6166 7688, Monday to Friday. LiveUp (1800 951 971) can help find local exercise classes.