Each year, more than 1 in 4 older adults experience a fall. It’s the leading cause of injury and death among people 65 and older, according to the Centers for Disease Control and Prevention.

The most important thing for older adults and their loved ones to know?

“Falls are largely preventable,” said Jennifer Tipken, associate director of the Center of Healthy Aging at the National Council on Aging. “While falls are very common in older adults, there are things that you can do to prevent them.”

Here are five key steps:

1. Keep moving

Exercises that improve balance, boost leg strength and promote flexibility are “one of the best things that an older adult can do to prevent falls,” Tipken said.

The CDC recommends tai chi, which consists of a series of gentle movements.

Another benefit of remaining active? It can help you build strength to brace against a fall, as well as speed up the recovery process if a fall occurs, experts say.

2. Talk with your doctor

“If an older adult feels unsteady or has a fear of falling, you can ask your health care provider for an assessment of their falls risk,” Tipken said. “And they might be able to not only refer you to an appropriate program but try to identify the underlying reason for that falls risk.”

Make a list of all medications and supplements, and review them with your health care provider. A 2021 study by University at Buffalo researchers found that 94% of adults 65 and older are prescribed at least one drug that raises their risk of falling.

And don’t forget to keep regular vision and hearing checkups. Our ears play a role not only in hearing but balance, and seeing clearly is key to staying upright.

3. Fall-proof your home

The Ohio Department of Aging offers these tips to limit the risk of falling around the home:

• Use the highest recommended lightbulb wattage for lamps, night lights and exterior lights to brighten your path in and around the home.
• Ensure space heaters, cords and blankets are cleared from walkways. Use tape to secure throw rugs to the floor, or remove them altogether.
• Keep flashlights near doorways and staircases in case the power goes out.
• Clean up anything you may track in from outside, and remove wet shoes when entering your home. Keep a chair and clean shoes or slippers near the door.

The University of Michigan has more recommendations:

• Install grab bars near toilets and showers.
• Fix broken or uneven steps in and around the home, as well as any cracks in walkways.

4. Watch your step

Outdoor walkways need to be free of leaves, branches and other debris. Watch that the area where you’re walking is clear and flat. If it’s not, choose another path. Ask for help with chores that require a ladder, such as changing batteries in smoke detectors. If you must use one, choose a stepladder or step stool equipped with a handle. Make sure you maintain three points of contact with the ladder – either two feet and one hand, or two hands and one foot – at all times.

5. Help the helpers

Do you or your loved one use a support device such as a cane or walker? “They can be wonderful tools to aid in keeping balance and to keep mobile,” Tipken said, “but at the same time, we want to make sure that assistive device is fitted in a way that is going to help you stay upright, not actually cause a fall.”

Talk with a health care professional or physical therapist to make sure the device is the right one – and the right height – for you.