Anyone can fall, but the risk of slips and trips increases as you get older. Oftentimes, falls come with serious consequences like hip, wrist and pelvic fractures, and these things can take a toll on independence and quality of life.

The good news is there are many simple things you can do to prevent a fall:

1. Watch your step

One of the things you have complete control over is – you! There are many choices you can make that will reduce your risk of falling and protect your independence. Check out these tips for simple things you can do to stay safely on your feet:

  • Remove your reading glasses when you are walking. Always slip them off before you take a step.
  • Never climb on a chair or stool to reach something. Always ask for assistance.
  • If you have a pet such as a cat or dog, consider putting a bell or reflector on its collar. It’s easy to stumble across an affectionate or sleeping pet that’s in your path.
  • Take your time. If you frequently find yourself rushing to pick-up the phone, consider investing in a cordless phone that you can keep near you. Don’t rush to answer the door. The visitor will wait.
  • Always sit down to put on or take off shoes and clothing. Place a chair or bench near the entrance way.
  • Keep hallways and stairs free of children’s toys.
  • Wear shoes or slippers with non-slip soles indoors. That means you might have to give up that pair of loose, comfy slippers with the worn soles.
  • Ask for help if you need it. Most people like to lend a hand.

2. Reduce your health risks 

Your physical health can affect your risk of tripping, slipping and falling. For example, some medications can affect your alertness, judgment and coordination. Skipping meals and not drinking enough water can make you lightheaded and unsteady on your feet -especially in the hot summer months and after exercise. Poor eyesight can lead to dangerous stumbles. The good news is there are many simple things you can do to reduce your risk of an injury from falling such as:

  • Seeking advice from a medical professional about any potential side effects of medications and supplements you are taking
  • Having your eyes and ears tested at least once every two years to make sure they are in good health
  • Eating regular, nutritious meals to stay alert and steady, and drinking enough non-alcoholic and non-caffeinated beverages.
  • Seeing a podiatrist or a chiropractor about any feet problems you might have, as these might contribute to unsteadiness and imbalance as you walk.
  • Wearing good-fitting supportive shoes with non-slip soles.
  • Talking to your doctor about managing the different symptoms that come with certain health conditions like high blood pressure, diabetes, anemia, and low blood sugar.
  • Being active, and doing exercises that help to strengthen your core and balance

3. Prevent falls in the home

Most trips, slips and falls happen in and around the home. Here are some simple things you can do to make sure your home doesn’t trip you up:

The Bathroom

  • Use a non-slip mat inside and outside the tub or shower.
  • Install grab bars by the toilet and in the tub and shower area.
  • Purchase a non-slip bath and shower bench to get in and out safely.
  • Install a raised toilet seat to make getting on and off easier.

The Kitchen

  • Replace loose scatter mats with rugs that have rubber backing.
  • Wipe up spills immediately.
  • Keep everyday items on shelves within easy reach.
  • Make sure no extension cords cross your path.
  • Never climb on a chair or stool to reach for something. Always ask for assistance.
  • Use non-slip floor wax.
  • Add gliders to your chairs to make moving them easier when you sit down or get up from the table.


  • Keep stairways clear of clutter that can cause you to trip.
  • Ensure there are handrails on both sides of the staircase.
  • Repair loose railings.
  • Install non-slip strips on the edge of each step.
  • Secure loose or wrinkled carpet.
  • Ensure good lighting in stairwells.
  • Make sure you can see where you are going if you are carrying something up or down the stairs.

The Rest of the House

  • Have a clear path from the bedroom to the bathroom. Place night lights along the way to guide you.
  • Make sure tables and lamps are stable.
  • Always sit down when putting on or taking off shoes and clothing.
  • Don’t rush to answer the phone. Consider a cordless phone.


  • Keep a covered bucket of sand or salt near the doorway in winter to safely handle slippery conditions.
  • Make sure outdoor railings and stairs are sturdy and secure. Install railings on both sides of outdoor stairways if needed.
  • Keep steps and pathways clear of clutter such as yard tools, snow shovels, newspapers and wet leaves.
  • Don’t juggle parcels while trying to enter the house. Never carry more than is reasonable. Instead, make a few trips from the car with smaller packages.

4. Improve your strength and balance

Taking a tumble can cause serious injury that affects your everyday life and independence. One of the best ways you can reduce your risk of slipping, tripping and falling is to improve your strength and balance. Almost any kind of physical activity is helpful – but some activities deliver greater benefits than others:

  • Strengthen your legs with activities like walking, and leg extensions that can be done at home.
  • Boost your balance by having an annual eye examination, reviewing your medications and supplements with your pharmacist, and eating regularly and drinking enough water.
  • Partake in other strengthening and balance activities like swimming, yoga, cycling, tai chi, golfing, dancing, etc.
  • A good exercise goal is for 20 minutes, at least 3 days a week.

A chiropractor can help you assess your risk of falls by evaluating your strength and balance. Your chiropractor can also prescribe exercises and give you practical advice to reduce your risk. To book one of our experienced chiropractors at Evolve, send an email to Please note that any advice in this article doesn’t replace personalized medical advice from a professional.