If You’re Over 80, You Need to Avoid Stairs

If You’re Over 80, You Need to Avoid Stairs

SCOTT NEWHOUSE IS A FINANCIAL PLANNER SERVING RETIREES IN SCOTTSDALE, AZ, HENDERSON, NV AND THOUSAND OAKS, CA. HIS GOAL IS TO MAKE SURE HIS CLIENTS CAN RETIRE COMFORTABLY WITHOUT HAVING TO SACRIFICE THEIR LIFESTYLE IN RETIREMENT.

Falls are a serious concern as we age, and it’s something many people don’t think about until it’s too late. There’s been a recent surge of some high-profile politicians who have found themselves injured after falls, underscoring how easily it can happen, especially when you’re older.

Politicians Taking a Tumble
  • Nancy Pelosi: In 2024, while walking down a marble staircase in Luxembourg, Pelosi fell and ended up needing hip surgery.
    Mitch McConnell: In 2023, McConnell fractured his ribs and suffered a concussion after a fall. Then in December 2024, he fell again, spraining his wrist and cutting his face.
    Virginia Fox: In January 2025, while descending a marble staircase in the Capitol, Fox fell. Fortunately, her injuries seemed minor, but the details of her condition remain unclear    .

These high-profile falls highlight just how dangerous stairs can be for older adults. But it’s not just politicians—falls are a significant health risk for anyone over 80.

Fall Statistics: The Numbers Don’t Lie

The facts are sobering. According to the Centers for Disease Control and Prevention (CDC):

-Approximately 3 million older adults are treated in emergency departments each year for fall-related injuries.
-Unintentional falls are the leading cause of injury and death for adults aged 65 and older.
-The most common injuries from falls include hip fractures, head injuries, and spinal cord injuries.
-Hip fractures alone lead to over 300,000 hospitalizations annually in the U.S. (Source: National Institutes of Health).
-Traumatic brain injuries (TBI), often from falls, occur in more than 50% of older adults aged 75 and older.
-Falls cause about 34,000 deaths in the U.S. each year, making them the leading cause of fatal injuries among older adults.

Why Stairs Are Especially Dangerous for Older Adults

  1. Falls Are More Likely with Less Strength
    As we age, our muscles naturally weaken, and this affects our balance, stability, and reaction time. The Journal of the American Geriatrics Society explains that muscle weakness, particularly in the legs, makes it harder to respond quickly to a potential fall, increasing the likelihood of injury.

  2. Injuries Hurt More the Older You Get
    Age comes with changes in our muscles, tendons, ligaments, and bones. These structures become less resilient as we age. For example, osteoporosis (bone thinning) means that a fall can lead to severe pain from fractures, especially in areas like the hips or wrists. A study in Pain Medicine showed that older adults may also experience heightened sensitivity to pain due to changes in the nervous system, making injuries feel more intense than they might have in younger years.

  3. Recovery Takes Longer the Older You Get
    The body’s healing process slows down as we age. Older adults experience reduced cell regeneration, which means recovery takes longer. Chronic conditions, like diabetes or vascular disease, can further impair healing. Minor injuries can turn into long-term pain, and more serious falls can lead to severe, long-lasting effects.

How to Reduce Your Risk of Falling

While avoiding stairs is a smart precaution, there are other steps you can take to reduce your risk of falling:

  1. Strengthen Your Muscles
    Clinical trials have shown that strength training is an effective way to reduce fall risk. Research published in Age and Ageing revealed that resistance training programs can significantly improve muscle strength and balance, which reduces the likelihood of falls. Strengthening the lower body in particular helps with balance, coordination, and the ability to catch yourself if you stumble.

    If you’re on Medicare, you might even be eligible for a free gym membership through programs like SilverSneakers, Silver&Fit, or Renew Active. These programs are part of many Medicare Advantage or Medigap/Medicare Supplement plans, so it’s worth checking with your plan provider to see if they offer this benefit.

  2. Take the Elevator or Ramp
    If you see stairs, consider using the elevator or ramp instead. It may seem like a minor choice, but over time, avoiding stairs can reduce your fall risk. Even small changes in your daily routine can add up to a safer, healthier lifestyle.

Final Thoughts

The risk of falls increases with age, and stairs are one of the most dangerous places for older adults. While the injuries caused by falls can be severe, they’re not inevitable. By strengthening your muscles, being mindful of your surroundings, and taking advantage of programs that support physical activity, you can reduce your risk and stay safer as you age. If you’re over 80, it might be time to rethink that next set of stairs.