With so many major life events taking place as we reach retirement, it’s easy to take the simple act of staying on our own two feet for granted. However, it’s crucial that we take the time to ensure that the physical faculties keeping us upright are in good working condition. A fall can lead to serious injuries at any age, but especially for those of us in our golden years, where one bad tumble can result in hospitalization and lengthy rehabilitation periods. Fortunately, there are many steps we can take to safeguard ourselves.

Stay Active
A primary reason falls can lead to serious injury is that we may no longer have the musculature, flexibility, reaction time, balance, and coordination needed to prevent a fall or reduce its impact. Engaging in regular exercise, such as walking, water aerobics, or gentle strength training, can help keep our bodies prepared for life’s challenges. Even simple exercises, like standing on one leg or using a stability ball, can make a difference—strengthening the muscles involved in balance gives us better footing when it comes to fall prevention.

Wear Proper Footwear
Speaking of footing, our footwear matters. Invest in comfortable, well-fitting shoes with non-slip soles—you never know when you’ll encounter a wet sidewalk or a slick grocery store floor. Of course, we shouldn’t only be careful outside the house; everyone has slipped in the kitchen at some point. The best way to prevent slipping at home is to avoid wearing treadless footwear like socks or slippers. By choosing safer options, we can make our homes a bit more secure.

Fall-Proof Your Home
Footwear isn’t the only thing to consider for a safe, fall-free home. A few small changes can make a big difference. Non-slip mats in areas like the bathroom, shower, and kitchen can turn slick surfaces into safe ones. Installing handrails on both sides of stairs and near the toilet and shower provides extra support. Good lighting ensures that no tripping hazards catch you by surprise. Additionally, rearranging furniture to create clear walking paths and decluttering can help prevent falls. Don’t forget—getting rid of loose rugs can also be a major safety improvement!

Take Care of Your Health
In our senior years, physical changes can present unexpected challenges. It’s essential to be aware of these changes to take better care of ourselves. Some medications can cause drowsiness, dizziness, or low blood pressure, so it’s important to review them with a healthcare provider to manage side effects. Vision and hearing changes are also common. By getting regular eye exams and hearing checks, we can stay more aware of our environment. Additionally, understanding any chronic conditions, like arthritis, diabetes, or neurological issues, can help us manage their effects on balance and strength.

And speaking of balance, there’s no shame in getting a little help. As Bill Withers said, “We all need somebody to lean on.” Mobility aids, such as canes or walkers, can help us stay steady, and sunglasses can make it easier to spot potential hazards when we’re out and about.
One more tip (and this applies to many aspects of life, not just fall prevention): stay hydrated!

Be Careful!
"Well, that’s obvious," you might say, but truly, a little extra caution can make a big difference! Many people underestimate how much their blood pressure can drop when standing up too quickly. Taking a slower, more deliberate approach to getting up can help prevent dizziness. Also, being mindful of the surfaces you walk on—like icy sidewalks, gravel, uneven park grounds, or your grandkids' messy floors—can keep you on steady ground.

There are countless ways we can easily incorporate safety practices into our lives to help prevent falls, and this list is just the beginning. Many communities offer fall prevention workshops with personalized exercise routines, and some programs assess your home’s safety. Senior living communities, in particular, are designed with seniors in mind and often have staff available to provide assistance when you need "somebody to lean on."

Take steps toward your well-being and make this fall fall-free!