Photo by T.H. Chia | Unsplash.com

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Pride goeth before the fall — in my case, literally. I was boasting about my abilities to avoid the pitfalls of aging when I tripped and landed on my head twice in two weeks.

The first time I blamed it on too-long pants and high-heeled shoes. The result was a huge black eye.

Unfortunately, I was scheduled to be photographed at a major family event that week. My daughter hired a makeup artist to camouflage my injury. I required so much makeup that she took “before” and “after” photos to post on her website to show her skills as a miracle worker.

I blamed the second fall on a slippery bathroom rug. This time I hit the back of my head.

After that I had my head examined. A CT scan said I was “normal.” The diagnosis: 10 percent clumsiness and 90 percent stupidity.

Those at risk

According to the Centers for Disease Control, one out of four adults over the age of 65 will fall this year. Falling once doubles the risk of falling again.

There are more sobering statistics:

• People with vision loss have almost twice the risk of falls as adults without vision impairment.
• People with hearing loss are nearly three times as likely to fall compared to those with normal hearing, but wearing a hearing aid reduces the risk of falling by 50 percent.
• Certain medications can have side effects and interactions, such as dizziness and fatigue, which increase the risk of falls.
• Chronic conditions such as diabetes and arthritis can increase the risk of falls due to neuropathy, pain and other symptoms that can affect walking and balance.

Fear of falling, or basophobia, is also a problem. A growing number of older adults fear falling down and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation and feelings of helplessness.

The art of falling well

To fall safely, experts say it is crucial to prioritize protecting your head. Avoid tensing muscles. Relax your body and try to land on your soft parts such as your buttocks and thighs.

I have never mastered the fine art of falling. I was up one second, down the next. So I checked out the National Institute on Aging’s advice on what to do if you fall.

“Stay as calm as possible and take the following steps:

Breathe. Take several deep breaths to try to relax. Remain still on the floor or ground for a few moments. This will help you get over the shock of falling.

Decide if you are hurt. Getting up too quickly or in the wrong way could make an injury worse.

If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust. Slowly get up on your hands and knees, and crawl to a sturdy chair.

Put your hands on the chair seat and slide one foot forward so that it’s flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.

Get help. If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive.”

The NIA also advises that you prepare for a fall by keeping a well-charged cordless or mobile phone with you at all times and arrange for daily contact with a family member or friend.

Emergency response systems are another option: These systems enable you to push a button on a special necklace or bracelet to call for help. Some smartwatches also have this feature.

Prevention tips

But the best strategy is not to fall at all. To prevent falling, we have to remove obstacles in our paths at home — even area rugs. For me, that includes the shoes my children kick off the second they walk in the door. I’ve added night lights throughout my home so that I don’t stumble around in the dark.

And I’ve accepted the fact that I can’t wear shoes with high heels or platforms even if the social event involves more sitting down than walking or standing.

When I am tempted, I think of former U.S. House Speaker Nancy Pelosi, 84, who was renowned for wearing stilettos in the marble halls of Congress. Last year she tripped on a staircase in Luxembourg. She was transferred to a U.S. military hospital in Germany, where she underwent successful surgery for a hip replacement.

Take balance classes

Improving your balance by learning body mechanics also helps. According to my balance instructor at my local senior center, for instance, carrying two bags of groceries of equal weight rather than one heavy bag can make a huge difference.

Fortunately, balance classes abound in our area; check your local senior center. For example, the Fairfax County Parks Authority offers A Matter of Balance: Managing Concerns About Falls Program. The course is free. (Sessions are held for 8 weeks every Wednesday from 1:00 to 3:00 p.m., from Sept. 10 to Oct. 29, 2025.)

Also, SilverSneakers programs are available at gyms and fitness clubs all over D.C., Maryland and Virginia. They even have two free exercise videos on their website, SilverSneakers.com.

There’s also Renew Active, a fitness and wellness program for Medicare Advantage members that offers access to gyms, online classes and other health and wellness resources.

The most important thing, according to all of the experts, is to keep moving.

As for me, I admit that I kept one pair of high-heeled slingback silver pumps. I tell myself that even though I’ll never wear them again, they are worth saving, if only to admire as a work of art.

Leslie Milk is the former Lifestyle editor of Washingtonian magazine and author of It’s Her Wedding, But I’ll Cry If I Want To: A Survival Guide for the Mother of the Bride.