Did you know that one in three older Australians will experience a fall each year?
It’s a sobering statistic, and it’s not just a bump or bruise we’re talking about—falls are the leading cause of hospitalisation for older Australians.
Even more concerning, most of these accidents happen right where we should feel safest: at home.
But here’s the good news: with a few practical changes and a bit of forward planning, you can dramatically reduce your risk of slips, trips, and falls.
Whether you’re living independently, caring for a loved one, or just want to future-proof your home, these expert-backed tips will help you stay steady on your feet and confident in your own space.
1. Start with a health check: Your doctor is your best ally
Before you start rearranging furniture or buying gadgets, have a chat with your GP. Many factors can affect your balance and mobility—think medication side effects, vision changes, or even nutritional deficiencies.
Your doctor can review your medications, check your eyesight, and refer you to specialists like physiotherapists, occupational therapists, or podiatrists if needed.
A podiatrist can spot foot problems that might make you unsteady, while an occupational therapist can suggest home modifications tailored to your needs.
Don’t forget regular eye checks—deteriorating vision can make it harder to spot hazards, especially in low light.
2. Light up your life (and your hallways)
Poor lighting is a hidden culprit in many household falls. If you’re squinting to see the steps or fumbling for the light switch at night, it’s time for an upgrade.
Install brighter bulbs in key areas, especially staircases, hallways, and entryways. Consider motion-sensor lights for those midnight trips to the bathroom—they’ll illuminate your path without you having to fumble for a switch.
Nightlights in bedrooms and bathrooms are a simple, affordable way to keep things visible. And don’t forget outdoor areas—porch lights and pathway lighting can prevent nasty tumbles when you’re bringing in the bins or checking the mail.
3. Declutter and defend: Make your home a no-trip zone
Take a slow walk through your home and look for anything that could trip you up.
Are there loose rugs, electrical cords, or piles of magazines in walkways? Is the bathroom floor slippery after a shower? Here’s your action plan:
- Secure or remove loose rugs, or use non-slip mats.
- Tidy away electrical cords and keep pathways clear.
- Install grab rails in the bathroom and near steps.
- Use non-slip mats in the shower and bath.
- Wipe up spills immediately—especially in the kitchen and bathroom.
- Repair any uneven flooring or loose tiles.
If you’re not sure where to start, ask a friend or family member to help you do a ‘hazard hunt’—a fresh pair of eyes can spot things you might miss.
4. Nourish your body, strengthen your balance
It’s not just about the house—your own health plays a huge role in fall prevention.
Malnutrition, dehydration, and low body weight can all make you more prone to falls by weakening your muscles and slowing your reflexes.
Aim for a balanced diet rich in vegetables, fruits, whole grains, and lean proteins. Stay hydrated—dehydration can cause dizziness and confusion.
If you’re struggling with meal prep, consider meal delivery services or ask for help from family, friends, or community groups.
And don’t forget exercise! Gentle activities like walking, tai chi, or water aerobics can improve your strength, balance, and confidence. Many local councils and community centres offer classes tailored for older adults.
5. Embrace assistive technology and smart solutions
There’s a whole world of gadgets designed to keep you safe and independent.
Fall alarms and personal emergency buttons can summon help if you take a tumble and can’t reach the phone. Motion-sensor alarms can alert a carer if you fall and don’t get up.
In the bathroom, a sturdy shower seat and well-placed grab rails can make all the difference. Consider a raised toilet seat if you have trouble getting up and down.
Throughout the house, make sure you have stable furniture to hold onto if you need support.
And don’t overlook your wardrobe—choose supportive, non-slip shoes and avoid loose, trailing clothing that could catch underfoot. If you’re at higher risk, hip protectors can help prevent fractures if you do fall.
Credit: Upright Health / Australia
Bonus tip: Don’t be afraid to ask for help
Sometimes, the best way to stay safe is to accept a helping hand. Whether it’s a family member, a neighbour, or a professional home care provider, having someone check in or assist with tricky tasks can give you peace of mind.
If you’re considering home care, look for providers who offer personalised assessments and can help you identify and address hazards in your home. Many services offer free, no-obligation consultations—so why not take advantage?
Your turn: Share your tips and stories
Have you made changes to your home to prevent falls? What’s worked for you—or what would you recommend to others? We’d love to hear your experiences, tips, and questions in the comments below. Let’s help each other stay safe, strong, and independent for years to come!
