Fear of falling: staying confident and active
Being careful is wise. Letting fear keep you still is not. You can feel steadier, one small step at a time.
By the numbers
Falls are common in later life, and much can be done about them.
Falls (U.S., age 65+)
Fear & what helps
What is fear of falling?
A common worry that can grow until it starts making choices for you.
Fear of falling is a lasting worry about falling that can lead people to avoid things they are able to do. It is very common in later life. You can have it after a fall, after a near-miss, or even if you have never fallen at all.
A review of research found the main risk factors are having had at least one fall, being a woman, and being older.
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Some caution is helpful. It nudges you to use the handrail, turn on a light at night, or wear shoes with good grip. That kind of care keeps you safer while you keep living fully.
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Signs fear may be running the show
- Avoiding stairs, showers or going outside even when you could manage with support
- Feeling tense or shaky whenever you walk
- Giving up hobbies, church, clubs or seeing friends
- Planning your whole day around not falling
- Relying on others for things you could still do
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Fear of falling makes sense, especially after a fall or a scare. It is your mind trying to keep you safe. The goal is not to stop caring about safety, but to feel steady and confident enough to keep doing what matters to you.
The fear–inactivity cycle
Why doing less can quietly make falls more likely.
Research shows fear of falling is linked to losing physical and mental strength, a higher risk of falling, and a lower quality of life over time. Moving less weakens muscles and balance, which can make a fall more likely.
How the cycle often goes
- A fall, a near-miss or a story about someone else’s fall sparks worry.
- You start avoiding walks, stairs or going out.
- Muscles, balance and stamina get weaker with less use.
- Walking starts to feel less steady, which makes the fear feel “right”.
- You do even less, and life gets smaller and lonelier.
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Exercise programs that work on balance, walking and strength lower the rate of falls in older adults living at home by about 23%. They also ease fear of falling, at least in the short term.
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When fear keeps you indoors, you may see friends and family less. Over time that can affect your mood as much as your body.
The feelings underneath
Fear of falling is often about more than falling.
For many people, the worry is not only about getting hurt. It can be tied up with bigger fears about independence, dignity and the future.
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Many people worry that a fall could mean losing their home or their freedom. CDC notes that falls can reduce an older person’s ability to stay independent, which is why preventing them matters so much.
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Being stuck on the floor with no one to help is one of the most frightening thoughts for people who live alone. Having a clear plan for getting help can take much of the power out of this fear.
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Some people avoid walking aids or going out because they worry how they will look. A walking aid that fits you well can be the very thing that keeps you out and about.
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Some people hide falls or worries so their family will not fuss. But a fall, even without injury, is worth telling your family and your provider about. It helps them help you stay steady and independent.
Thinking about falls differently
Gentle ways to answer the worried voice in your head.
Group programs for fear of falling, such as A Matter of Balance, teach people to see falls and the fear of falling as things they can do something about. They combine this with goal-setting, home changes and exercise.
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Common worried thoughts
- “If I fall, I’ll break my hip and never recover.”
- “I’m too old to get stronger.”
- “It’s safer to just stay in.”
These thoughts feel true in the moment. Writing them down can help you look at them more calmly.
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Balanced answers you might try
- “Strength and balance can improve at any age, and exercise lowers the chance of falls.”
- “I have a plan and a phone, so I can get help if I need it.”
- “Staying in feels safer, but it makes me weaker. Moving with care keeps me strong.”
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- List activities you have been avoiding, from easiest to hardest.
- Start with the easiest, with support if you need it, like a short walk with a friend.
- Repeat it until it feels calmer.
- Then move up one step.
Moving more, safely
Strength and balance are the best friends of confidence.
Exercises that work on balance, walking and muscle strength help prevent falls. They work whether done alone or in groups, and whether led by health professionals or trained instructors.
The NHS suggests being active every day and doing activities that improve strength and balance at least twice a week.
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CDC names tai chi as one example of exercise that builds leg strength and improves balance. Classes are often offered at senior centers and community centers.
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Many communities run strength and balance classes for older adults. Being in a group can make it more fun and easier to keep going.
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A physical therapist can assess your balance, build a safe exercise plan, and teach you how to get up from the floor. Ask your provider whether a referral makes sense for you.
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- Start with short walks in places you know well
- Choose daytime and good weather at first
- Walk with a friend, neighbor or walking group
- Add a little distance each week
A home that has your back
Simple changes that make every room feel steadier.
Changes that help
- Add grab bars by the tub, shower and toilet
- Brighten rooms with more or brighter bulbs, and use night lights
- Clear clutter and things you could trip on, like loose rugs and wires
- Put railings on both sides of stairs
- Use a non-slip mat in the bath or shower
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- Bathroom: grab bars, non-slip mat, a light you can reach
- Bedroom: a lamp by the bed, a clear path to the toilet
- Kitchen: everyday items within easy reach, no step stools needed
- Stairs: rails on both sides, good lighting at top and bottom
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Grab bars and rails come in many styles. Making changes is not “giving in to old age”. It is how you keep doing the things you love, in the home you love, for longer.
A plan for if you do fall
Knowing what you would do can quiet the “what if”.
One of the best ways to ease fear is to have a plan. The NHS advises wearing a personal alarm or carrying a mobile phone with you, so you can call for help if you need to.
If you fall and feel able to get up
- Stay calm and take your time. Do not get up too quickly.
- Roll onto your side, then push up onto your hands and knees.
- Crawl to something stable, like a sturdy chair, and hold on to stand.
- Sit down and rest while you recover.
If you cannot get up
- Keep warm and keep moving gently, changing position about every 30 minutes
- Use your phone or alarm, or shout or bang on the wall or floor
- Call 911 if you may have hurt your head, neck, back or hip, or cannot get up
Check-ups that keep you steady
Your care team can spot and fix things that affect balance.
CDC encourages older adults to ask their health care provider to check their risk of falling. Poor strength and balance are among the risk factors that can be addressed.
Things worth asking about
- Having your ears and hearing checked, since ear problems can affect balance
- Having your eyes checked at least once a year
- Talking with your clinical provider about anything that may affect your balance, including your current treatments
- Telling your provider about any falls or near-misses, even small ones
How to support someone
For families: encourage confidence, not just caution.
It is natural to want to wrap a parent or partner in cotton wool. But doing everything for them can feed the fear–inactivity cycle. Support them to stay active, safely, and let them lead.
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- Go with them to a balance class or a hearing or eye check
- Help make home changes together, asking what they want
- Offer to walk with them, then gradually step back
- Set up a phone or alarm they can reach if they fall
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- Saying “Be careful!” every time they stand up
- Taking over tasks they can still do
- Making decisions about their home without them
- Brushing off their fear as silly
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Questions you could ask
- “What worries you most about falling?”
- “What would help you feel steadier?”
- “Is there something you miss doing that we could try together?”
When and where to get help
Programs, people and helplines that can make a difference.
Reach out to your provider or a counselor if…
- Fear of falling is keeping you at home or stopping things you love
- You have fallen, even if you were not hurt
- You feel low, hopeless or anxious for more than a couple of weeks
- You have thoughts of suicide or self-harm
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A Matter of Balance is an evidence-based program for older adults who have cut back on activity because of worry about falling. It runs as eight two-hour classes for small groups, led by trained coaches.
Classes cover seeing falls as things you can control, setting activity goals, making home changes and building strength and balance.
Free support lines
- 988 Suicide & Crisis Lifeline: call or text 988, any time
- Crisis Text Line: text HOME to 741741, any time
- Eldercare Locator: call 1-800-677-1116 for local programs and services
- Friendship Line (California) for adults 60+, adults with disabilities and caregivers: 1-888-670-1360, any time
📝 Worksheets for this guide
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Sources
- Centers for Disease Control and Prevention (CDC) (2026). Older Adult Falls Data
- Centers for Disease Control and Prevention (CDC). About Older Adult Fall Prevention
- Centers for Disease Control and Prevention (CDC). Older Adult Fall Prevention: What You Can Do
- NHS (UK National Health Service). Falls
- Age and Ageing (Oxford Academic) (2008). Fear of falling: measurement strategy, prevalence, risk factors and consequences among older persons (Scheffer AC, Schuurmans MJ, van Dijk N, van der Hooft T, de Rooij SE)
- Cochrane Database of Systematic Reviews (2014). Exercise for reducing fear of falling in older people living in the community (Kendrick D, et al.)
- Cochrane Database of Systematic Reviews (2019). Exercise for preventing falls in older people living in the community (Sherrington C, et al.)
- National Council on Aging (NCOA). Evidence-Based Program: A Matter of Balance
- National Institute of Mental Health (NIMH) (2024). Older Adults and Mental Health
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline
- National Institute of Mental Health (NIMH). Help for Mental Illnesses
- Crisis Text Line. Crisis Text Line
- Substance Abuse and Mental Health Services Administration (SAMHSA). Crisis Text Line
- U.S. Administration for Community Living (ACL). Eldercare Locator
- U.S. Administration for Community Living (ACL). Contact Us (Eldercare Locator)
- Institute on Aging. Friendship Line (California)
- City of Redlands, California. The Friendship Line
This guide is for education and self-care. It is not a diagnosis or a substitute for professional care. Please talk to a counselor or clinical provider about your health. Reviewed October 2026.
