Keeping Up Without Falling Down

Why Falls Matter—And What You Can Do About Them

If you’re living independently at home, you’re not alone in worrying about falls. It’s one of the most common concerns for Australians over 65. The good news? Many falls can be prevented when you know what to do.

You’re Not Alone

Falls are more common than most people realise

: you only have to spend a week with us in clinic to understand they are common, not all fall result in serious injury however some can.

- One in three older Australians will fall each year

- Falls are the leading cause of injury in people over 65

- The fear of falling again often keeps people from doing activities they love

But here’s what matters most: **about one-third of falls can be prevented.** That means you have more control than you might think.

Why Falls Happen

Falls aren’t just about being clumsy or getting older. They happen for many reasons:

Inside your home:

- Loose rugs or cords

- Poor lighting

- Clutter on floors

- Slippery bathrooms

- Uneven steps

Your health:

- Balance problems

- Weak muscles

- Vision changes

- Medications that make you dizzy

- Chronic conditions like arthritis or diabetes

Outside your home:

- Uneven footpaths

- Poor street lighting

- Lack of handrails

- Weather conditions

Understanding why falls happen is the first step to preventing them.

What You Can Do Right Now

Here are practical steps you can take today to reduce your risk:

Make your home safer:

- Remove loose rugs or use non-slip backing

- Keep a torch by your bed for nighttime trips to the bathroom

- Install grab rails in the bathroom and toilet

- Improve lighting, especially in hallways and stairs

- Keep frequently used items within easy reach

- Tidy up cords and clutter

Stay strong and steady:

- Join a local exercise class designed for older adults

- Practice balance exercises (ask your GP for recommendations)

- Keep moving—even gentle activities like walking help

- Consider tai chi, which is proven to improve balance

Look after your health:

- Have your vision checked regularly

- Review your medications with your doctor—some can affect balance

- Wear well-fitting, sturdy shoes (avoid slippers without backs)

- Stay hydrated and eat well to maintain your strength

Ask for help:

- Get a home safety assessment from an occupational therapist if you have already had multiple falls - or use our checklist

- Talk to your GP about falls prevention programs in your area

- We can help with balance assessments and connect you to falls prevention programs**—contact us to learn more

- Don’t be embarrassed—everyone needs support sometimes

Programs and Services Available to You

You may be eligible for help through various services:

Medicare and aged care services can provide:

- Home safety assessments

- Allied health services (physiotherapy, occupational therapy)

- Exercise programs

- Home modifications

Community programs often offer:

- Free or low-cost exercise classes

- Falls prevention workshops

- Walking groups

- Strength and balance training

Your local council may have:

- Information about accessible footpaths and public spaces

- Community centers with senior-friendly activities

- Transport services

Ask your GP or call My Aged Care (1800 200 422) to find out what’s available in your area.

If You’ve Already Fallen

If you’ve had a fall, it’s important to:

1. Tell someone. Don’t hide it from your family or doctor—even if you weren’t hurt

2. Get checked. See your GP to understand why it happened - sometimes the cause is more important than the impact of the fall itself.

3. Don’t let fear stop you It’s natural to feel worried, but staying active is crucial

4. Make changes. Use the fall as a prompt to improve your safety

Many people who’ve fallen once can prevent future falls by taking action.

When to Call an Ambulance (000)

Call an ambulance immediately if someone who has fallen:

- Has hit their head - in particular if they are taking any blood thinning medications

- Is unconscious or confused

- Is bleeding heavily

- Has severe pain

- Cannot get up or move - or any pain in the back / hips/ shoulders or neck - if so - don’t move them - wait for guidance from 000

- Has an obvious broken bone or injury

- Is short of breath or chest pain develops

- Was taking blood-thinning medication (like warfarin)

Important: If you’re alone and can’t get up after 30 minutes, call 000. Lying on the floor for long periods can cause serious complications. Ideally use a MePACS alarm - information below.

If you’re unsure whether to call an ambulance, it’s better to be safe—call 000. Paramedics would rather check on you than have you wait with a serious injury.

For Family and Friends: Checking on Your Loved Ones

If you have elderly parents, relatives, or friends living independently, you can help keep them safe:

Warning signs to watch for:

- Recent falls (even “minor” ones they might not mention)

- New bruises or unexplained injuries

- Becoming less steady on their feet

- Holding onto furniture when walking

- Avoiding activities they used to enjoy

- Clutter building up in their home

- Stopping exercise or going out less

How you can help:

- Call or visit regularly—loneliness increases fall risk

- Offer to help with home modifications (installing grab rails, improving lighting)

- Encourage them to stay active and social

- Go with them to doctor’s appointments to discuss falls prevention

- Help them declutter and organize their home

- Suggest joining local programs or exercise classes together

- Arrange a professional balance assessment (we can help with this)

Start the conversation gently:

Instead of “You’re going to fall,” try “I care about you and want to make sure you’re safe. Can we talk about some simple things that might help?”

Many older adults don’t want to worry their families, so they might not report falls or near-misses. Creating an open, supportive conversation makes it easier for them to ask for help when they need it.

Local support for families:

On the Mornington Peninsula, MEPACS can provide personal alarms in case of falling.

Call 1800 685 329to discuss options or visit: https://www.mepacs.com.au/

Staying Independent

Preventing falls isn’t about wrapping yourself in cotton wool. It’s about staying safe so you can:

- Keep doing the things you enjoy

- Maintain your independence

- Stay confident in your own home

- Continue being active in your community

You’ve worked hard for your independence. Taking steps to prevent falls helps protect it.

The Important Questions to Ask

Feel free to contact us if you are in the area or your local GP or practice nurse can help:

- “Am I at risk of falling?”

- “Should I have a home safety assessment?”

- “Are any of my medications affecting my balance?”

- “What exercise programs do you recommend?”

- “Should I be using a 4 wheeled walker?”

-“Do I need a Mepacs alarm?”

Don’t wait until after a fall to have these conversations.

Your Next Steps

Here’s what you can do this week:

Day 1:Walk through your home and remove obvious hazards—loose rugs, clutter, cords (we have a printable resource link below)

Day 2: Check your lighting. Can you see clearly in every room at night?

Day 3: Book an appointment with your local Allied Health provider: be it Physio / Osteo or whomever you trust to discuss falls prevention - ideally give a buzz to the clinic you go to (hopefully us but no pressure) - ask them who is best in this area or is experienced.

Day 4: Ask family or friends to help with any home modifications you can’t do yourself

Day 5: Research local exercise classes or community programs

Locally here in Flinders, Peninsula Pilates Studio is running classes for older adults.

Balnarring hall has community classes.

Beleura Health Solutions in Hastings has classes available.

Or we can work with you 1:1 and start slowly on building you a home program.

Small changes add up. You don’t have to do everything at once.

Remember This

Falls are common, but they’re not an inevitable part of aging. With the right knowledge and support, you can significantly reduce your risk.

You deserve to feel safe and confident in your own home. Taking action on falls prevention helps you stay independent, active, and enjoying life on your terms.

If you’re unsure where to start, talk to your GP or call My Aged Care on 1800 200 422. They can connect you with services and support in your local area.

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*This article is based on research by Costa et al., “A systems approach to aid policy action on falls prevention among community-dwelling older people in Australia,” published in Public Health Research & Practice, April 2024.*