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Falling safely -

While falling is almost always unplanned, it pays to plan ahead and know the best way to fall to avoid serious injury.

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Stay bent -

The moment you sense you've lost your balance, get ready to fall with bent elbows and knees. Try to avoid falling with your hands and arms outstretched, as you'll increase your chances of breaking a wrist or arm.

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Loosen up -

Tensing up as you sense a fall coming is natural, but it also means you're likely to have a harder impact. The trick is to exhale quickly and release tension as you start to fall.

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Protect your head -

If you're falling forward, be sure to turn your face to the side. And if you're falling backward, tuck your chin to your chest, so your head doesn't hit the ground.

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Turn as you fall -

If you're falling either straight forward or straight backwards, try to turn your body so you land on your side. By landing on your side, you can reduce the chance of injury from high distances.

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Land on the meat -

The best thing to land on is generally the place where you have the most excess flesh. When it's not possible to land on your butt, try to fall on the next thickest part of your body. This can be a saving grace for your spine.

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Keep falling -

Your instinct will be to stop your body as quickly as you can. But your safest bet is to keep falling. The more you give in to the fall, the safer it will be.

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Spread out the force of the fall -

A big part of falling safely is to spread out the force of the impact over a large area of your body. By spreading out the impact, you reduce the chance of serious injury to a single part of the body.

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Roll out of the impact -

If you're able to, by rolling, you'll send the energy of the fall into the roll, rather than having your body absorb the impact.

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Plant a foot for control and balance -

The impact will be better if you can place a foot correctly in the early moments of a fall. This support foot can help you regain balance, decelerate the fall, and get some control back.

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Preventing falls -

If you take care of your overall health, you may have a lower chance of falling. With this in mind, click on for more.

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Stay physically active -

Regular exercise improves muscles and makes you stronger. Also, walking or climbing stairs may slow bone loss from osteoporosis, a disease that makes bones weak and more likely to break.

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Try balance and strength training exercises -

Yoga, Pilates, and tai chi can all improve balance and muscle strength. Give at least one of them a go!

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Create a safe environment -

Whether at work or at home, remove the most common tripping hazards. For example, use non-slip mats and don't leave any cords or wires in the walkways.

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Have your hearing tested -

Even small changes in hearing are linked to an increased risk for falls. If you have a hearing aid, be sure it fits well and, of course, wear it!

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Have your eyes tested -

When you get new eyeglasses or contact lenses, take time to get used to them. Wear your glasses or contacts as your eye doctor advises.

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Find out the side effects of any medication you take -

If a drug makes you sleepy or dizzy, tell your doctor or pharmacist. This can mess with your balance.

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Get enough sleep -

If you're tired, you're more likely to fall. Make sure you're getting enough sleep.

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Avoid or limit alcohol -

Too much alcohol can lead to balance problems and falls, which can result in hip or arm fractures and other injuries.

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Careful with the weather -

Take extra caution when walking on wet or icy surfaces. These can be very slippery!

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Stand up slowly -

Getting up too quickly can cause your blood pressure to drop, which can make you feel wobbly.

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Use an assistive device -

If needed, use a cane or walker so you can walk steady. Make sure the cane is the right size for you.

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Keep your hands free -

Use a shoulder bag, fanny pack, or backpack to leave your hands free to hold on to railings and the like.

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Choose the right footwear -

To fully support your feet, wear nonskid, rubber-soled, low-heeled shoes. Also, don't walk on stairs or floors in socks or slippers with smooth soles.

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Stay inside when the weather is bad -

Consider staying inside when the weather is bad. You can always order prescriptions or groceries if needed.

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Pay attention when you walk -

Pay careful attention to the speed at which you're walking and where you're stepping. The faster you walk, the more likely you are to fall.

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Talk to your doctor -

Always tell your doctor if you've fallen since your last checkup, even if you didn't feel any pain. A fall can alert your doctor to a new medical problem, or issues with your medication(s).

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Use proper safety equipment -

If you're performing any task that requires the use of a ladder, always practice proper safety. Make sure any ladder is secure and in good working condition.

Sources: (National Institutes of Health) (AARP)

See also: The biggest myths you may believe about aging

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