Preventing Falls

Last Updated on September 3, 2026 by Brenda

The Quay County Fall Prevention Network looked at what leads to falls and provided fall risk screenings and training for businesses, health care professionals and community members under the Logo STEADI As You Go.

Check out this brochure with questions to ask yourself about your risk for falling: Stay Independent

Here Is What You Can Do To Prevent Falls!

Tell a provider right away if you fall, worry about falling, or feel unsteady. Have your doctor or pharmacist review all the medicines you take, even over-the-counter medicines and supplements. As you get older, the way medicines work in your body can change. Some medicines, or combinations of medications, can make you sleepy or dizzy and can cause you to fall. Ask your provider about taking a vitamin D supplement to improve bone, muscle, and nerve health.

Side Effects That May Contribute To Falls

  • Blurry Vision
  • Daytime Fatigue
  • Drowsiness
  • Fainting or Passing Out
  • Lightheadedness
  • Loss of Balance
  • Muscle Weakness
  • Slowed Reaction Time
  • Trouble Concentrating or Problem Solving

Categories of Medications That May Contribute to Falls

  • Opioid or Narcotic Pain Medications
  • Medications for Depression
  • Anti-Anxiety Medications
  • Prescription and Over the Counter Sleep Aids
  • Muscle-Relaxing Medications
  • Over the Counter Allergy and Motion Sickness Medications
  • Medications for Bladder Control
  • Anti-Psychosis or Mood Stabilizing Medications
  • High Blood Pressure and Heart Medications

To learn more, check out these resources: Medicines Risk Fact Sheet

If you take high blood pressure medication, you need to read this information: Postural Hypotension What is It. Other medications and conditions may cause Postural Hypotension too. Avoid falling from being lightheaded.

  • Do something that will get your heart beating faster for at least 150 minutes a week. You can even make a positive difference by doing those activities for 10 minutes at a time.
  • Participate in a muscle-strengthening activity at least 2 times a week. The activity must make your muscle work harder than they usually do.
  • Do a balance activity every day. Just a few minutes a day can make a big difference.
  • Practice flexibility and stretching activities at least 3 times a week. Be sure to hit each of the major muscle groups.
  • Mix in activities that count for more than 1 type, like dancing, sports, or tai chi.
  • Start slow and do what you can. Even 5 minutes will have health benefits. Consistency will build your skills over time to reach your goals.

Practice this important exercise to help you with everyday activities Chair Rise

Coming Soon a Page with balance examples including videos. Check back!

Your eyes play a major role in balance by supplying visual information that your brain integrates with signals from the inner ear (vestibular system) and proprioception to keep you stable. Vision – especially peripheral vision – helps your brain judge orientation, movement, and posture. Disruptions in visual input can immediately increase body sway or cause dizziness.

  • Keep eyeglasses clean and in good condition with current prescription. Be sure to have regular eye exams.
  • Bifocals more than double the risk of a fall. It’s usually best to have two separate pairs if needed, one for reading and one for distance.

Disruptions in the vestibular system can lead to dizziness, vertigo, unsteadiness, and increased risk of falls.

  • Protect ears from loud noises to prevent damage.
  • Engage in regular physical activity to enhance coordination and stability.
  • Treat ear infections promptly to prevent complications. 
  • Limit alcohol consumption, which can affect vestibular function.
  • Implement fall prevention strategies, especially for older adults.
  • Seek professional evaluation for persistent dizziness, vertigo, or imbalance.

Make Your Home Safer!

  • Remove things you can trip over (like papers, books, clothes, and shoes) from stairs and places where you walk.
  • Remove small throw rugs or use double-sided tape to keep the rugs from slipping.
  • Keep items you use often in cabinets you can reach easily without using a step stool.
  • Have grab bars put in next to and inside the tub, and next to the toilet.
  • Use non-slip mats in the bathtub and on shower floors.
  • Improve the lighting in your home. As you get older, you need brighter lights to see well. Hang light-weight curtains or shades to reduce glare.
  • Have handrails and lights installed on all staircases.
  • Wear well-fitting shoes with good support inside and outside the house.

Home Safety Checklist Check for Safety

Foot Problems can lead to Falls. A good shoe can help prevent them. Does your shoe have a firm collar, thin textured sole and laces or straps to make sure they are on securely?

Read more about the proper shoe here: Feet and Footwear for Older Adults

What is the cost of hurrying! Is a fall worth getting to the phone before someone hangs up? Is it better to have damp pants or to fall and break a bone in the rush to the bathroom?

The Fall Prevention Network worked with Businesses and Government Officials to look at ways to prevent people from falling on their property. The Network developed these check lists: Preventing Falls in Public Spaces and Preventing Falls in Businesses.