Senior Health and Mobility Checklist

Scan home for fall hazards and remove them

Pick up loose rugs, tape cords, and clear walkways.

Turn on night and task lighting in key areas

Use night lights in hallways and bathroom for nighttime trips.

Wear sturdy, non-slip shoes whenever moving around

Avoid slippers or socks on hard floors to reduce slips.

Confirm today's medications against your list

Match doses and times before taking any pills.

Take prescribed medications with a full glass of water

Follow doctor directions; use reminders if needed.

Check pill organizer and refill if needed

Top up weekly organizer or contact pharmacy for refills.

Do daily balance exercises

Practice a heel-to-toe walk for 1–2 minutes

Walk in a straight line placing heel to toe each step.

Do single-leg stands, hold 10–30 seconds each side

Use a chair back for light support if needed.

Perform 10 sit-to-stand repetitions from a chair

Push from legs, use arms only if necessary.

Stretch gently for mobility (neck, shoulders, calves)

Hold each stretch 15–30 seconds without bouncing.

Check blood pressure or blood sugar as directed

Log readings and follow up on abnormal results.

Drink a full glass of water to stay hydrated

Keep a water bottle handy and sip regularly.

Eat a protein-rich snack or meal for strength

Include eggs, yogurt, nuts, or lean meat for recovery.

Use assistive devices (cane, walker) as recommended

Check that devices are adjusted and in good repair.

Practice safe transfers using chair arms or rails

Take time and avoid twisting; position feet firmly.

Note and report new dizziness, pain, or changes

Tell a caregiver or doctor about new or worsening symptoms.

Confirm or schedule follow-up health appointments

Check upcoming visits and arrange transport if needed.

Wear medical ID or alert when leaving home

Include medication info and emergency contact details.

Connect socially—call or chat with a friend or family member

Aim for brief daily social contact to support mood.