Steady Steps
What should you do with your feet when turning with a walker to prevent falls?
Take small steps instead of pivoting on one foot
What should you do with loose rugs to reduce the risk of tripping?
Secure them with non-slip backing or remove them.
What is the safest way to warm up before exercise?
Gentle movements like marching in place or arm circles to increase blood flow.
What is the first thing you should do if you fall?
Stay calm and check for injuries before trying to get up- press help button.
True or False: Falls are a normal part of aging.
False. Falls are common but preventable.
When using a cane, which hand should it go in?
The hand opposite of the weaker or injured leg
What simple change can improve visibility and reduce falls at night?
Install nightlights in hallways, bedrooms, and bathrooms.
What muscle group is strengthened by doing sit-to-stand exercises?
Quadriceps and glutes, which help with standing and walking.
If you cannot get up after a fall, what should you do?
Call for help, use a medical alert device, or crawl to a phone.
True or False: If you feel dizzy, you should always lie down and stay there.
False. Sitting up slowly and drinking water may help, but persistent dizziness should be checked by a doctor.
What is the “heel-to-toe” technique, and why is it important for walking?
Stepping forward so the heel touches first, then rolling to the toes for better balance and stability.
In the bathroom, what equipment can help prevent falls while showering?
Grab bars, a shower chair, and a non-slip mat.
What type of exercise helps improve balance the most?
Weight shifting and single-leg stance exercises
What is the best method to get up safely from the floor after a fall if uninjured?
Roll to your side, use hands and knees to crawl to a sturdy surface, and push up slowly.
True or False: Walking more can help reduce fall risk.
rue. Regular movement strengthens muscles and improves balance.
What is the safest way to stand up from a seated position using a walker?
Push off from the chair, not the walker, to maintain stability before grabbing the walker.
What is the best height for a toilet seat for someone at risk of falling?
A raised toilet seat is best to reduce the effort needed to stand up and sit down.
How often should older adults do strength and balance exercises to help prevent falls?
At least 2-3 times per week
What should you always have with you in case of a fall emergency?
A charged phone, medical alert device, or emergency contact list
True or False: Using a walker or cane will make you weaker.
False. Using an assistive device correctly can improve safety and confidence.
What is the “Four-Stage Balance Test,” and why is it used?
A test that evaluates standing balance in four progressively difficult positions to assess fall risk.
What is the recommended placement for frequently used household items to avoid bending and reaching hazards?
Store items at waist level to minimize the risk of losing balance.
What is the Otago Exercise Program, and how does it help with fall prevention?
A structured balance and strength program proven to reduce falls in older adults.
Why should you see a doctor after a fall, even if you feel fine?
Some injuries, like internal bleeding or fractures, may not be immediately noticeable.
True or False: If someone falls, it’s best to lift them up immediately.
False. Assess for injuries first and help them get up slowly if they are unhurt.