7 Modifiable Risk Factors for Falls After 50โ€”and How to Prevent Them

Jul 08, 2025

 

Table of Contents

1. Introduction

2. Visual Impairment

3. Muscle Weakness

4. Balance Problems

5. Neuropathy and Foot Problems

6. Orthostatic Hypotension

7. High Risk Medication

8. Environmental Hazards

9. Conclusion

 

 

Introduction

As we age, our risk for falls increases—but that doesn’t mean falling is inevitable. In fact, many of the common risk factors that lead to falls are modifiable, meaning they can be improved or managed with intentional lifestyle changes.

According to the CDC, one in four adults over 65 falls each year, and falls are the leading cause of injury-related hospital visits in older adults. But the good news is, you can take steps starting today to reduce your fall risk and protect your independence.

Here are 7 modifiable risk factors for falls, and simple ways to prevent them.

 

Vision Impairment

As we age, conditions like cataracts, glaucoma, and macular degeneration become more common, affecting perception depth and the ability to spot obstacles.

โœ… Prevention Tips:

  • Get annual eye exams
  • Keep your glasses prescription updated
  • Use brighter lighting at home
  • Add night lights in hallways and bathrooms

For tips on how to protect your eyes, check out this video

 

Muscle Weakness

Loss of muscle mass and strength (sarcopenia) begins around age 30 and accelerates after 50. Weak leg muscles make it harder to catch yourself during a stumble.

โœ… Prevention Tips:

  • Engage in strength training 2–3 times per week
  • Do exercises like sit-to-stand, squats, and stair stepping
  • Ensure you are taking in adequate protein.
  • Try walking with a weighted vest to gently build leg and core strength

 

Balance Problems

Changes in the vestibular system, medications, or sedentary behavior can all impair your ability to stay upright during sudden movement.

โœ… Prevention Tips:

  • If you notice balance issues, have it evaluated by your physician since new balance changes may be a sign of neurological issues
  • Practice standing on one leg or walking heel-to-toe. Ensure you are well supported when you do this type of activity.
  • Incorporate tai chi, yoga, or Pilates to help improve balance

Add gentle balance challenges while holding onto a counter or railing

 

Neuropathy and Foot Problems

Conditions like diabetes can cause peripheral neuropathy, which decreases sensation and affects your walking. Foot pain or deformities also change your gait and increase instability.

โœ… Prevention Tips:

  • Wear supportive, non-slip shoes (avoid flip-flops or slippery soles)
  • Check your feet daily for blisters or wounds (especially if diabetic)

Consider seeing a podiatrist or using orthotics

 

Orthostatic Hypotension

This is a drop in blood pressure when standing up too quickly, causing dizziness or lightheadedness—and can lead to dangerous falls.

โœ… Prevention Tips:

  • If you notice this, have your blood check at home in different positions (lying down, sitting, standing) and report it to your physician
  • Sit at edge of bed for a few minutes then rise slowly from beds or chairs
  • Stay well hydrated

Talk to your doctor about possible medication adjustments if this happens frequently

 

High-Risk Medications

Some medications increase fall risk by affecting balance, alertness, or blood pressure. These include sleep aids, tranquilizers, anticholinergics, blood sugar medications, and some blood pressure drugs.

โœ… Prevention Tips:

  • Have your medications reviewed annually by your physician
  • Ask about safer alternatives or dose adjustments

Never stop medication on your own—always consult your physician, and if you are told to stop a medication, ask if it needs to be tapered or if it should be stopped suddenly.

 

Environmental Hazards

Most falls happen at home due to common but preventable hazards—like cluttered walkways, slippery floors, poor lighting, or improper footwear.

โœ… Prevention Tips:

  • Remove or secure throw rugs
  • Install grab bars in the bathroom
  • Keep pathways well-lit and clear of clutter
  • Use non-slip mats in the shower or tub
  • Wear non-slip shoes

 

Conclusion

The risk of falling increases with age—but it is not a normal part of aging. By understanding and addressing these 7 modifiable risk factors, you can take meaningful steps toward protecting your balance, strength, and safety.

๐ŸŒŸ Remember: The earlier you start building strength, improving balance, and creating a fall-safe environment, the better your chances of maintaining independence and avoiding injury.

 

๐Ÿ’ฌ Want to Learn More?

Subscribe to my YouTube Channel for weekly videos on healthy aging, walking for longevity, and protecting your brain and body after 50.
And let me know in the comments below—which of these 7 areas will you focus on this week?

 

Dr. Diane Thompson MD, is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and Age Management Medicine and a certified health coach who helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

 

Disclosure: The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

 

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