Prepare for a fall

More than one in four adults ages 65 and older fall each year, and about 20% of these tumbles result in a broken bone or head injury. The best way to prevent falls is to stay in good shape by improving your core strength, balance, and flexibility. "Studies have shown that these are the keys of fall prevention," says Barbara Ranucci, a physical therapist with Harvard-affiliated Spaulding Rehabilitation.

Maintaining other aspects of your health can further reduce your fall risk, such as addressing any dizziness that might be due to an inner ear problem and having routine eye exams (to keep your vision sharp so you can avoid tripping hazards).

Practice falling

You can protect yourself from a fall injury by learning how to fall the right way. Because it can be near-impossible to think quickly during such a sudden and adrenaline-filled moment, Ranucci suggests practicing how to fall correctly. (Ask your doctor first if doing so is safe for you.) Such practice "can help develop muscle memory, so your body can automatically react to the situation," she says. "Fall practice can also help those who have previously suffered a fall overcome the fear of taking another tumble."

The greatest obstacle to overcome is the instinct to extend your arms to break a fall; this can lead to broken bones. "You can't stop the fall, so don't try to fight it. Gravity is going to win," says Ranucci. "The goal is to land as softly as possible."

Here is a safe falling sequence Ranucci recommends. Practice it in slow motion until you can go through the movements naturally and get used to the sensation of falling. Then practice it in real time. Use a thick, padded mat for safety. (Many gyms and senior centers also have suitable fitness pads.)

"Try to practice with someone at first, if possible," says Ranucci.

1. Lean into the fall — this gives you some control over direction.
2. Tuck your chin down.
3. Bend your arms and keep them in front of your face to protect your head.
4. Keep your knees bent.
5. Fall like a sack of beans — relax everything.
6. Turn sideways and land on the soft, fleshy places, like your buttocks and thighs.
7. As you complete the fall, try to pull your body into a ball. This will spread the impact to reduce injury and stop you from rolling farther.

Rising from a fall

When you fall, don't get up immediately. "Trying to get up too quickly or the wrong way could worsen a possible injury," says Ranucci. If you are hurt, call for help: use a medical alert if you have one, or — if your phone is handy — call 911. Otherwise, once you've taken a moment to get your bearings, follow this three-step process to rise safely.

Prepare. Look around for something sturdy (like a chair or couch or bed). If you didn't fall onto your side, roll over onto your side in the direction of the chair.

Rise. Use both hands to raise your upper body off the ground. Then slowly get into a hands-and-knees position and crawl to the chair.

Sit. Place your hands on the chair seat and slide one foot forward so it is flat on the floor. Keep the other leg bent with the knee on the floor. From this kneeling position, slowly rise and turn your body to sit on the chair. Sit and rest for a few minutes before standing.

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