7 Simple Fall Prevention Tips Every Woman Over 50 Needs To Know

Pratfalls may seem funny in comedy skits, but taking a tumble yourself is no laughing matter. The National Safety Council says that falls are responsible for more than 8.5 million emergency room visits a year. And while slippery weather can double the odds of suffering a serious fall-related injury, research in the Journal of Clinical Gerontology and Geriatrics reveals that more than half of winter falls occur indoors. Here, the top science-backed fall prevention tips you need to know.

7 fall prevention tips that really work

While anyone can take a tumble, falls in older adults are more likely to result in painful broken bones, head injuries and limited mobility. According to the Centers for Disease Control and Prevention (CDC), some of the biggest fall risk factors are muscle weakness, poor vision and having a chronic condition such as arthritis or dementia.

Aside from addressing the obvious home hazards like dim lighting, slippery surfaces or lack of handrails, consider adding these smart fall prevention tips to your routine: 

Load up on leafy greens 

Sure, dairy foods are high in calcium. But if you don’t do dairy, veggies such as collard greens, kale, broccoli and broccoli rabe are good sources of the mineral too. And a Japanese research team found that the incidence of falls was significantly lower in women whose diets contained ample amounts of calcium than it was in those who skimped on the mineral. Experts explain that calcium helps maintain healthy nerve and muscle function, both of which optimize our sense of balance. (Discover what normal blood calcium levels are for your age.)

Try a ‘tiptoe trick’ 

While waiting for your coffee to brew or talking to a friend on speakerphone, take a few minutes to stand on your tiptoes and lower your heels back down. (Tip: Hold onto a countertop or the back of a sturdy chair if necessary.) In a Journal of Strength and Conditioning Research study, doing heel raises 100 times daily for two months substantially improved women’s balance while standing and moving. 

The exercises strengthen the soleus muscles in the calves, which are crucial for maintaining stability and aiding in fall prevention. Plus, the move builds muscles in the lower back that help you catch yourself and stay upright if you start to stumble.

Chase away the chills 

Throwing on a cozy scarf when you head outside keeps you toasty, which is key when it comes to fall prevention. According to New Zealand researchers, a drop in your body’s core temperature can impair coordination enough to make falls up to 53 percent more likely. And even spending time in chilly rooms can slow muscle responses, which can contribute to falling, say scientists reporting in the journal Age and Ageing. Their advice: Set the thermostat to 64 to 68 degrees.

Give feet an added grip

Slippers are comfy, but they lack the traction that sneakers provide. That’s why evidence-based research in the journal Footwear Science found that wearing athletic shoes instead of slippers around the house lowered the risk of suffering a serious indoor fall by 56 percent. 

Another smart fall prevention hack: Fitting outdoor winter footwear with devices like YakTrax Walk. Their metal coils grip the ground in several directions. And in a Journal of the American Geriatrics Society report, people who wore them reduced their odds of falling on snow or ice by 58 percent. 

Do a little dance

Crank up some tunes and move to the beat! Dancing for just a few minutes every day can help reduce your fall risk, found a study published in the Physical Therapy & Rehabilitation Journal. Dancing improves “dynamic balance,” or the ability to remain upright and stable while moving about. Plus, it sharpens reaction time, so you can catch yourself if you do start to stumble. Need inspiration? Try Body Groove, which offers easy-to-follow five minute dances.

Enjoy some physical activity

Pencil in time for pickleball at your town’s indoor court. Active leisure activities that involve your body and your brain improve your sense of stability when moving, Harvard scientists say. In their study, folks with active hobbies had a noticeably lower risk of taking a tumble than those without. Strength, balance and flexibility all play keys in fall prevention.

Savor blueberry crumble

Eating half a cup of blueberries daily delivers a dose of resveratrol, an antioxidant that may improve motor coordination and balance, say scientists at Pittsburgh’s Duquesne University.