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The purpose of fall prevention education is not to instill fear or create limitations, but rather to encourage older adults to stay mobile. It is about learning how to build strength, balance, and confidence so we can continue doing the things that bring joy to our lives. According to the National Institute on Aging, fear of falling may lead individuals to avoid activities such as walking, shopping, and socializing.
Rather than allowing fear to limit your activity, practicing safe and appropriate exercise, along with learning what to do if a fall occurs, can help you feel more prepared and confident.
What If You Do Fall?
Falls are not 100% preventable, which is why it is important to know what to do if one occurs. Research published in the Journals of Gerontology suggests that strategies aimed at reducing the impact of a fall may help reduce fall-related injuries.
The following techniques are provided for general education. If you are interested in learning how to fall safely, talk with your physical or occupational therapist about practicing techniques that are appropriate for you.
Depending on the direction of your fall, here are a few strategies that may help reduce the impact:
If falling backward:
- Tuck your chin to help protect your head.
- Round your back to help soften the impact.
- Try to land with your arms straight out to the sides, slapping palms down, rather than reaching straight behind you.
If falling forward:
- Keep your elbows bent and your palms open in front of your face.
- Keep your knees slightly bent to help your body absorb some of the impact.
- Avoid trying to stop the fall with straight, stiff arms.
If falling to the side:
- If you are already turning, continue the rotation rather than trying to abruptly stop yourself.
- Try to avoid landing directly on the bony part of your hip.
In general, try to relax as you fall, as tensing up can increase the impact. When outdoors, if possible, aim toward an open area or softer surface, such as grass or dirt, rather than concrete.
Staying Active Outdoors
Fall is a beautiful time of year to stay active outside. Before heading out, consider a few simple ways to make your walk safer:
- Check the weather and walking conditions.
- Wear well-fitting shoes with nonslip soles.
- Bring a cane, a walking stick or walker if prescribed or recommended.
- Keep your hands free by using a backpack or crossbody bag.
- Consider walking with a friend if your confidence is low.
Like most things, practice makes perfect! Routinely working on your strength and balance skills will reduce the likelihood of experiencing a dangerous fall. There are many CDC recommended activities that will help improve your stability, including tai chi, yoga, walking, and Otago Balance exercises. Have you recently spoken with your healthcare provider about your movement goals? It is always beneficial to discuss which activities best meet you where you are, with your healthcare provider or physical therapist.
Fall prevention isn’t about limiting your life; it’s about building the confidence and skills to keep living it fully. Overall, the goal is not to avoid falling by avoiding movement; it is to move smarter and build your body’s ability to respond. With the right preparation, we can continue moving safely, enjoying the outdoors, and doing the activities we love at every age.
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