Each year, one in every three older people falls. Falls cause many seniors to lose their independence, requiring a change in living arrangements such as moving to a nursing home or assisted living facility.

A hip fracture is one of the most devastating fall-related injuries, which often leads to long-term hospitalization and even death. Women have 2 to 3 times as many hip fractures as men (Source: National Center for Health Statistics; Centers for Disease Control and Prevention; 2006 National Ambulatory Medical Care.). Some women have a 1 in 7 chance of hip fracture during their lifetimes. According to the Centers for Disease Control, women are 67% more likely than men to have a nonfatal fall injury .

Fortunately, seniors can take action now to prevent many falls and maintain their health and independence for years to come.

The American Academy of Orthopaedic Surgeons (AAOS) offers several helpful tips that can reduce a senior citizen's risk of being hurt by a fall.

Regular, moderate physical activity is very important for seniors. While inactivity weakens the body, exercise makes you stronger. Physical activity can reduce pain in joints and muscles and improve mobility and balance. The benefits of exercise help reduce the risk of falling.

Seniors should talk with their doctor about starting an exercise program that fits their level of ability and meets their needs.

Some general tips about exercise:

• Warm up first. Always warm up before exercise with a slow, rhythmic activity, such as walking.
• Stretch. Gentle stretching exercises help keep joints flexible.
• Strengthen bones with weight-bearing activities. Climbing stairs, jogging, hiking, dancing, weight training and other activities can help build bone strength and slow progression of the bone-thinning disease osteoporosis.
• Active pastimes improve health. Bicycling, tennis, gardening and other active pastimes can improve health and quality of life.

Also be sure to get enough calcium and vitamin D in the diet to maintain strong bones.

Although falls can happen to anybody, anytime and anyplace, seniors can prevent many falls by recognizing and correcting common hazards in the home. Falls often happen on slippery or wet surfaces or in areas with poor lighting or cluttered pathways. Be sure to wear low-heeled shoes with non-skid soles. Also, remove tripping hazards on stairs and steps, and in bathrooms, bedrooms, living areas, and kitchen.

The American Academy of Orthopaedic Surgeons has developed a "Home Safety Checklist" that provides more tips for fall-proofing each room in the house.

A few suggestions include:

• Use good lighting. Put light switches at the top and bottom of every staircase.
• Use grip bars. Install handrails in bathtub and toilet areas.
• Use a normal height bed. Sleep on a bed that is easy to get into and out of - avoid beds that are too low or high (i.e., water bed or high four poster bed).
• Secure throw rugs. Fasten loose area rugs with double-faced tape or slip-resistant backing.
• Clean floor surfaces. Clean up spills, dropped food, etc. from floors immediately.