One out of every 4 older adults fall each year in the U.S.  Although very common, falling is not a normal part of aging.  Falling or being afraid that you might fall is a loud warning sign.  If you are scared of falling, you must take action.  Start with these 4 steps.

1. Talk to Your Doctor

Make an appointment with your primary doctor right away.  Tell your doctor if you have fallen, are afraid you might fall, or feel unsteady on your feet.  Review all medications with your doctor and discuss any side effects, like feeling dizzy or sleepy. Some medications, even over-the-counter medicines and supplements, can increase your fall risk.  Also, discuss proper footwear with your doctor and ask whether seeing a foot specialist (podiatrist) would be helpful.

2. Get an Eye Exam

Three body systems contribute to your balance.  They are your vestibular system (inner ear), somatosensory system (muscles and nerves), and your visual system (eyes).  Have your eyes checked annually and update your glasses, as needed. Conditions like cataracts and glaucoma limit your vision and may impair your balance.

3. Make Your Home Safe

Most falls happen in the home.  You can prevent many of these by taking a few preventative steps.  Get rid of trip hazards like throw rugs. Keep your floors clutter-free. Add grab bars in your bathroom. Have handrails and lights installed on your staircases.  For a more comprehensive list of home safety tips, read our article, “10 Simple Ways to Prevent Falls in Your Home.”

4. Move It or Lose It

Most people afraid of falling decrease their physical activity.  This is the exact opposite of what you should do.  You need to get your legs stronger through exercise.  Strength and balance exercises, done at least 3 times a week, are proven to reduce your risk of falling.

Other activities, like walking, are good for you, but don’t help prevent falls.  If you are unsure about which exercises are best for you, make an appointment with your physical therapist.