Holiday Hustle Without the Tumble: Staying Steady During Thanksgiving Prep
Practical tips and research-backed insights to help older adults stay safe and confident through the holidays
The Joys and Risks of the Holiday Hustle
The holidays bring joy, connection, and often, a little chaos. For many older adults, Thanksgiving is a time to help in the kitchen, welcome visiting family, or enjoy the bustle of special events. But all that activity—extra cooking, cleaning, decorating, or moving furniture—can unintentionally increase the risk of falls.
Falls remain the leading cause of injury among adults over 65, according to the CDC, and small seasonal changes can make a big difference. Shorter days mean lower light levels. Wet leaves or spilled gravy can make floors slippery. And the extra movement of hosting, preparing, or simply navigating crowded spaces adds new challenges for balance and strength.
So how do you enjoy the holiday hustle without the tumble? Let’s look at what the science says—and how a few simple adjustments can help keep everyone steady.
Why Fall Risk Increases During the Holidays
Environmental hazards multiply.
From cords for holiday lights to rearranged furniture, new obstacles can appear in familiar places. Michigan Medicine highlights loose throw rugs and cluttered pathways as some of the most common household hazards for older adults.
Longer days and fatigue.
Preparing food, socializing, and standing for long periods can lead to fatigue, and fatigue slows reflexes and balance reactions, leading to increase in fall risk. Even being in a new environment, as when visiting relatives, can be more tiring than being in your own home.
Reduced daylight and vision strain.
As the days grow shorter, shadows and poor lighting can make steps or thresholds harder to judge—especially in the evening when holiday gatherings often take place. Even in familiar spaces, lighting may not be optimal for preventing falls, especially in bedrooms and bathrooms.
Excitement and distraction.
Family gatherings are joyful, but they also mean more distractions. Rushing to answer the door, chatting while moving around the space (also known as dual tasking in balance training) or carrying items like heavy dishes or furniture can shift attention away from safety.
The Science Behind Staying Steady
Research continues to show that falls are preventable when older adults strengthen balance, monitor changes in stability, and adapt their environments.
The World Guidelines for Falls Prevention and Management emphasize that all older adults should receive advice and interventions to address strength, balance, and environmental safety.
In one study, older adults who had difficulty pushing, pulling, or standing up from a chair were significantly more likely to fall. These are all skills which can be practiced and improved.
Maintaining social and physical activity improves mobility and awareness—two keys to preventing falls.
Monitoring balance over time, as Zibrio’s technology makes possible, allows small changes in stability to be caught before they result in a fall.
Expected challenges to balance can be prepared for in advance so that you are more capable in the face of them – prehab for the holidays!
Holiday Safety Hacks: Simple Steps to Prevent Falls
Before the Holiday Rush
In your own home
Clear the paths. Walk through kitchens and living areas to ensure clutter, cords, and rugs are removed or secured.
Brighten up. Add extra lighting near steps, hallways, and bathrooms to offset shorter days.
Check footwear. Supportive, non-slip shoes beat slippers or socks for long hours on your feet.
Rest smart. Set up a sturdy chair or countertop nearby to allow for short breaks during cooking or decorating.
Plan team tasks. Ask family members or friends to handle heavier lifting or overhead reaching.
If traveling to other locations
Share this list with your hosts so they can prepare for a successful visit.
Pack supportive, non-slip shoes.
Consider taking a small plug-in nightlight for the bedroom or bathroom to help you at night.
Practice walking and standing for longer periods. Include strength exercises like squats or sit to stand, to get your body ready for the occasion.
If you have access to a gym, trainer or PT, ask them for a balance tune-up to help you prepare in line with your priorities.
During the Celebration
Pause before you pivot. When carrying dishes or trays, take your time—turning too quickly increases instability.
Mind the spills. Clean up liquids or dropped food immediately.
Keep pets out from underfoot. Holiday excitement can make them unpredictable.
Stay hydrated. Dehydration contributes to fatigue, dizziness and slower reflexes.
Know your limits. Enjoy the festivities but take seated breaks when needed. Remember that sleep is very important for maintaining your balance.
If you Work or Live in a Senior Living Community
November is an excellent time to integrate seasonal safety education into your community programming.
Host a “Holiday Balance Readiness Check” where residents can measure their balance using the Zibrio Stability Scale and review personalized tips for improvement.
Encourage therapy and wellness teams to share short balance exercises residents can do while waiting for cookies to bake or visitors to arrive.
Send residents and families home with a “Holiday Safety Checklist” to make small but meaningful environmental changes.
Contact Zibrio for more information on our comprehensive Fall Reduction Program, and bring all of this and more to your residents every month.
These efforts not only reduce fall risk but also reinforce confidence and independence—gifts worth celebrating.
Stay Grateful, Stay Grounded
This season is about connection, not caution. By taking a few mindful steps, older adults can enjoy the warmth and laughter of Thanksgiving without worry. Good balance is more than physical—it’s a foundation for confidence, participation, and joy.
Let’s make this holiday a steady one.