STEADY U Ohio: You Can Prevent Falls

Falling is not a normal part of aging, and most falls can be prevented. By knowing and managing your risk factors, you can live a full and active life free of the fear of falling.

You can reduce your risk of falling by paying more attention to what we like to call the “Three H’s:” your home, your health and your habits.

Take Steps to Prevent a Fall this Winter!

One of the biggest risks from wintry weather is falling, particularly among older adults. Icy conditions make it harder to stay on your feet, and the cold may cause us to limit our activity, which can lead to loss of strength and balance. Be Winter STEADY with these tips to stay on your feet this winter:

• Have an overall winter preparedness plan.
• Maintain regular physical activity to ensure you have the strength and balance you need to prevent falls. Ask your doctor or physical therapist about easy indoor exercises and seek opportunities to be active.
• Eat well and drink plenty of water to make sure you have the strength and focus to stay on your feet. Do some light stretching before going outdoors in cold or snowy weather to be more flexible and steady.
• Coats, gloves, hats and other winter clothing are designed to keep you warm, but items that are bulky, don’t fit well or can catch on nearby objects can increase your risk of falling.
• Wear boots and shoes that fit properly and have soles with good traction. Keep shoes and walking aids (canes, walkers) dry and free of snow, ice, dirt and mud.
• Keep sidewalks and stairs outside your home clean of ice and snow. Make sure steps leading into your home have sturdy handrails that can support you if you slip. Carry a small bag or shaker of rock salt, sand or kitty litter in your pocket or purse to sprinkle in front of you for traction on icy paths.
• When walking on surfaces that may be icy, shorten your stride and walk with feet pointed out slightly and knees gently bent to improve traction and balance. Avoid walking in more than an inch of snow. Snow can hide curbs, uneven surfaces and other tripping hazards.
• Carry a cell phone and designate someone to call for help if you need it. Let loved ones know when you are leaving the house and when you expect to be back; call them after you return home.
• Ask your post office, newspaper and garbage collector about service options that might make it safer for you when conditions are bad.
• Invest in extra lamps, nightlights and exterior lights so that you can always see where you are walking, especially around doorways and stairs. Use the highest-wattage bulbs recommended for your fixtures.
• Keep space heaters, cords and blankets out of walkways. If you must use throw rugs on cold floors, secure them to the floor with tape.

STEADY U Ohio is a statewide collaborative falls prevention initiative, supported by Ohio government and state business partners to ensure that every county, every community and every Ohioan knows how they can prevent falls, one step at a time. This website (aging.ohio.gov/steady) is the source in Ohio for falls prevention information, tools and other resources.