Do Strength and Balance Exercises Every Day

This is the single most evidence-based intervention for fall prevention for seniors. Research shows that targeted exercise programmes reduce fall rates by 23–40% in older adults. You don't need a gym — simple chair exercises, standing balance practice, and walking are highly effective when done consistently. See the exercise section below for specific recommendations.

Get a Professional Fall Risk Assessment

A physiotherapy assessment identifies your specific risk factors — whether that's muscle weakness, poor balance, gait abnormalities, or reduced ankle flexibility. At APARC centres in Paschim Vihar and Janakpuri, we use validated clinical tools (Berg Balance Scale, Timed-Up-and-Go test) to accurately assess fall risk and create personalised prevention programmes. Our home physiotherapy service also offers in-home assessments for those who cannot travel.

Review All Medications with Your Doctor

Polypharmacy — taking four or more medications simultaneously — significantly increases fall risk. Sedatives, sleeping pills, antidepressants, blood pressure medications, and diuretics can all cause dizziness, orthostatic hypotension, or drowsiness that increases fall risk. Ask your doctor to review all medications annually and discuss any symptoms of dizziness, lightheadedness, or unsteadiness that began after starting a new medication.

Make Your Home Safer: A Room-by-Room Review

Most falls happen at home, and many are directly caused by environmental hazards. Key modifications to consider:

• Bathroom: Install grab rails next to the toilet and inside the shower or bath. Use a non-slip bath mat. Consider a shower chair or bath bench.
• Bedroom: Ensure the bed is the correct height (feet should touch the floor when seated at the edge). Use nightlights for toilet trips.
• Living areas: Remove loose rugs and clutter from walkways. Ensure all cables are tucked away. Use non-slip backing on any rugs you keep.
• Stairs: Ensure a sturdy handrail on both sides. Keep stairs well-lit and free of objects.

Wear Proper Footwear — Always

Footwear is often underestimated as a fall risk factor. The ideal footwear for fall prevention has: a non-slip sole, a low heel (less than 2.5cm), a firm heel counter (not backless slippers), secure fastening (laces or Velcro — not slip-ons), and adequate toe width. Walking barefoot or in socks significantly increases fall risk on hard floors. Replace old shoes whose soles have worn smooth. Avoid backless chappals around the house — they are one of the most common fall risks in Indian households.

Have Your Vision Checked Annually

Even mild visual impairment doubles fall risk. Cataracts, glaucoma, and age-related macular degeneration all reduce depth perception and peripheral vision — making it harder to navigate steps, uneven surfaces, and obstacles. Annual eye examinations are essential, and new glasses should be worn consistently. Note: when you get new glasses, take extra care for the first week while your eyes adjust — this is a higher-risk period for falls.

Address Foot Pain and Problems

Foot pain from bunions, corns, calluses, ingrown toenails, or peripheral neuropathy directly affects gait and balance. Regular podiatry care, appropriate footwear, and physiotherapy for foot and ankle strength can significantly reduce these risks. If numbness, tingling, or burning in the feet is present, this should be evaluated medically as neuropathy significantly impairs proprioception.

Rise from Bed and Chairs Slowly

Postural hypotension — a sudden drop in blood pressure when standing — is very common in older adults and a leading cause of falls at home. To minimise the risk: sit on the edge of the bed for 30 seconds before standing, hold onto a firm surface when rising from a chair, and avoid getting up quickly during the night. Staying well-hydrated also helps maintain blood pressure stability.

Use Walking Aids Correctly

Walking sticks, walking frames (walkers), and rollators can dramatically reduce fall risk — but only if they are the correct type, correctly sized, and used properly. An incorrectly sized walking stick actually increases fall risk by forcing an unnatural gait pattern. Our physiotherapists assess your specific gait requirements and provide hands-on training with the appropriate walking aid. See our guide on how to use a walker correctly for more detail.

Stay Active — Move More, Not Less

Fear of falling leads many elderly people to reduce their activity — which paradoxically increases fall risk by causing further muscle weakness and reduced balance. Regular physical activity, including walking, yoga, Tai Chi, and swimming, is one of the most powerful fall prevention tools available. Tai Chi in particular has strong evidence for fall prevention, improving balance, coordination, and reaction time.