OUCH - falls can be bad news for older people – But you can lower your risk

Professor Chris Poulos, Director of HammondCare’s Centre for Positive Ageing, talks to us about the risk of falling as we age and what we can do that can help.

It’s an unfortunate fact that falls become more common as we age. But while it’s normal and wise to be concerned about having a fall, and to try and minimise the risk of having a fall, it’s also not good to be so fearful of falling that it stops us from enjoying our lives and doing the things that are meaningful to us.

So, when it comes to falling let’s look at these three things:

1.    Why we are at greater risk of falling as we age? And the consequences of falling.

2.    What are the positive steps you can take to minimise our risk of a fall.

3.    Expert help when you don't know, or when the fear of falls is affecting your wellbeing.

Why does the risk of falling increase as we age?

As we age, we lose muscle volume and strength. And it happens to everyone. We rely on strong muscles to prevent us from falling. As our muscles weaken, we are less stable and less able to correct ourselves if we lose our balance.

Other age-related changes also affect our balance, such as changes in the inner ear, decreased vision, and slower reflexes. Pain and stiffness in our joints can increase our risk of falls by making us less adaptable to changes in position.

Why are falls more of a problem for older people?

The big concern with falling in older age is the greater chance of breaking a bone. As we age, our bones become thinner. When they get very thin this is known as osteoporosis, and having osteoporosis means a fall is more likely to result in a broken hip or spine – both of which can be painful and debilitating.

Ageing brings about other changes too that can make a fall worse, such as changes in the brain that can make a blood clot to the brain more likely, and skin that is more prone to tearing.

What can we do to prevent falls?

The good news is that there is a lot you can do to reduce your risk of having a fall.

1.    Exercise, especially strength training and balance exercises
No matter how old you are, strength training can increase your muscle strength by up to 30%. We always recommend that you don’t start an exercise program until you have been given instructions by a health carer professional. This is to ensure your safety and to make sure that you are doing the most effective exercises for your situation.

2.    Good nutrition
It’s important to make sure you are getting sufficient protein in your diet, as protein is needed to build and maintain muscle.

3.    Get checked for osteoporosis
There are very simple tests and effective treatments your doctor can prescribe for osteoporosis, so its worth getting checked.

4.    Get a home safety assessment
It’s fair to say that most falls occur at home, as that is where we spend most of our time. ‘Outside eyes’ from a health care professional can spot risks at home you may not see, such as rugs and other hazards such as poor lighting, and they can advise and organise the installation of home safety modifications, such as grab rails or shower aids.

5.    Could you benefit from a walking aid?
Many people regard using a walking aid as a backward step, but it’s actually the opposite! If you have balance difficulties or pain or weakness, then the appropriate walking aid can improve your walking ability, confidence and safety – and allow you to go to more places.

6.    Have your vision checked
Talk with your Optometrist about your vision and appropriate eyewear if you are concerned.


Talk to your home care team about allied health services.

For expert advice on how you can prevent your risk of having a fall, tailored to your unique circumstances, ask your care manager to arrange an in-home assessment by an allied health professional. These are physiotherapists, occupational therapists, dietitians and exercise physiologists. Allied health services are available at every level of Home Care Package.

Alternatively, talk with your GP or see what falls prevention programs are available through your local health service.

Don’t ignore your risk of falling – take action!

Older people at greatest risk of having a fall are those who have already had a fall – or have had a ‘near-miss’, and almost fell.

You are also at greater risk if you feel unsteady when you walk, or are not walking as well as you used to, or find it difficult to get out of a chair – especially when you need to use your arms to help you get up.

Don’t ignore the warning signs. Take action and help us help you to stay at home while maintaining your independence.