5 Practical Ways to Reduce Your Risk of Falling

A free guide for older adults, their families, and rest home communities — from the team at ANVIA Mobility.

Download the Move With Confidence PDF — includes the full guide. Print it, share it, or bring it to your next appointment.

Falls are one of the most common — and most preventable — causes of injury for people over 65. They can affect confidence, independence, and quality of life in ways that go far beyond the physical. But here's what most people don't realise: most falls don't happen suddenly or randomly. They have predictable causes, and that means they can be addressed.

This guide covers five practical things you can start doing today — no equipment needed, no gym required. We also cover a few things that often get overlooked, like the role medications and home environment play in fall risk.

1 in 3 adults over 65 experience a fall each year in New Zealand.

The good news: most are preventable. Understanding the causes is the first step.

Why Do Falls Happen?

Falls are usually predictable — and predictable means preventable. There are four main contributing factors, and the good news is that each one can be worked with:

Muscle strength — Leg and core muscles change with age, but they respond to exercise. Stronger muscles mean faster recovery when you're off-balance.

Balance — Your inner ear, eyes, and nerves all contribute to staying upright. Changes in any of these can affect stability.

Medications — Some common medications can cause dizziness, lower blood pressure on standing, or slow reaction times. Worth checking with your GP or pharmacist.

Home hazards — Loose rugs, poor lighting, and cluttered floors are among the most common causes of falls — and among the easiest to fix.

5 Things You Can Do Right Now

Practical · Free · Backed by evidence

1. Pause Before You Stand

The 'Pause Before You Pounce' Rule

When you move from sitting to standing, your blood pressure needs a moment to catch up. If you rise too quickly, it can drop briefly — causing dizziness or light-headedness. This is called orthostatic hypotension, and it's very common, especially first thing in the morning or after a rest.

The fix — takes 15 seconds:

Sit on the edge of the bed or chair. Hold the armrest. Wait 10–15 seconds. Then stand. Free, immediate, and effective.

2. Strengthen Your Legs

A little bit, regularly — that's all it takes.

You don't need to become an athlete. You need to be strong enough to recover when you're surprised. Three simple exercises make a real difference:

• Sit-to-stand: Stand from a chair and sit back down. 10 reps, twice a day. One of the most effective strength exercises there is.

• Calf raises: Rise on your toes while holding the kitchen bench. Great for ankle stability and circulation.

• Walking: 20–30 minutes most days. The single best all-round exercise for strength, balance, and mood.

3. Review Your Medications

An often-overlooked factor in fall risk.

Some medications — even common ones — can cause dizziness, lower blood pressure on standing, or slow reaction speed. That doesn't mean the medication is wrong for you, but the dose, timing, or an alternative may be worth discussing.

Your action:

Gather all your medications and book an appointment with your GP or pharmacist. Ask: "Could any of these be affecting my balance?" Your pharmacist is free, highly trained, and often underutilised.

4. Walk Your Home in Detective Mode

Look at it with fresh eyes.

Look at your home with fresh eyes — ideally with someone who doesn't live there and won't walk past the hazards without noticing them. The five most common issues:

• Loose rugs: Use non-slip backing or remove them. The bathroom rug is the number one household hazard.

• Lighting: Motion-sensor night lights in the hall and bathroom. Around $20 each — one of the best investments you can make.

• Grab rails: In the shower and bathroom. ACC or other funding may cover the cost — ask your GP or occupational therapist.

• Footwear: Well-fitting shoes with grip. Say goodbye to backless slippers indoors.

• Clutter and cables: Clear floor = safe floor. Extension cords and piles of mail are trip traps.

5. Stay Connected to Community

This one surprises people most.

Loneliness and social isolation are strongly linked to physical decline. People who disengage from the world tend to move less, eat less well, and lose confidence getting around — all of which increase fall risk.

On the flip side, people who stay active in their community maintain strength, balance, and the motivation to keep going. Community is medicine. Coming to a talk, visiting a friend, joining a group — these aren't nice-to-haves. They're part of staying well.

"A mobility aid isn't a sign of giving up. It's a sign you're smart enough to protect your independence."

Athletes use braces and supports to perform at their best and avoid injury. There's no shame in that logic, and there shouldn't be here either. If you or someone you love is at the point where a walking frame, grab rail, or mobility aid would help — that's a smart, proactive decision.

Funding pathways exist. ACC and Enable NZ can help cover the cost of many aids and home modifications. Your GP or occupational therapist can guide you through what's available.

Your 5-Point Action Plan

1. Pause before you stand — 10–15 seconds, every time

2. Move your legs a little, often — sit-to-stand, calf raises, daily walking

3. Talk to your GP or pharmacist about your medications

4. Walk your home in detective mode and fix one hazard this week

5. Stay connected to community — people, activities, purpose

Download the Move With Confidence PDF — includes the full guide. Print it, share it, or bring it to your next appointment.

At ANVIA, our focus is on helping people maintain independence, safety, and participation in daily life — with the right information and the right support. If you have questions about mobility aids or want to know more about what's available, we're happy to help.

ANVIA Mobility

Website: anvia.co.nz

Email: enquiries@anvia.co.nz

Instagram: @anvia_aotearoa

This guide is for general informational purposes. Please consult your GP or occupational therapist for personalised advice.