My Mobility Plan (English)

My Mobility Plan
What can you do to
stay independent?
Many of us make plans for retirement,
but not everyone plans for other changes
that come with age. This includes changes
in our mobility—our ability to get around.
It can be hard to talk about, but as we
get older, physical changes can affect our
mobility. These changes can make it harder
to get around and do things we want or
need to do—like driving, shopping, or
doing household chores.
You might not have mobility problems
now, but you could in the future. You may
know others who already do—perhaps
a parent, relative, friend, or neighbor.
You—or your loved ones—can take steps
today that will help you stay safe and
independent tomorrow.
The MyMobility Plan is a tool to help
you plan for those changes and take
action now. This planning guide includes
checklists, tips, and resources to help you
stay safe and mobile in the years to come.
You can work through the plan by yourself
or with your healthcare provider, family
member, or friend.

My Self

Plan to
stay
healthy

My Home
Plan to
stay safe
at home

My Community
Plan to get
where you
want to go

There may come
a time when you can
no longer drive, but still
need to get around.

Plan today.
Stay independent tomorrow.

Center
Contro
Nation
Preven

My Self
We can maintain our mobility by
staying healthy and managing chronic
conditions. As we get older, we may
have more visits with doctors or other
healthcare providers to keep track of
changes in our health. We also may need
to focus on exercises that keep us strong
and increase our balance. Complete the
following checklist to get started.

Plan to stay healthy

☐ Get a checkup or wellness

visit each year.

Some treatable health issues (such
as arthritis or balance problems) may
increase your risk of being in a car
crash or falling. You can also check
your fall risk at home using
ncoa.org/article/falls-free-checkup
and share results with your
healthcare provider.
Last Exam Date: ________________
Next Exam Date: ________________

☐ Take care of your mental health.
Stay connected with family and
friends, do things you enjoy, and talk
to a healthcare provider or counselor.
Social isolation and conditions such as
depression may increase your risk of
falling. Who are some caring people
you can talk or visit with?
_______________________________
_______________________________

☐ Get a medical eye exam each year.

My Mobility Tip
The lenses used for reading
in bifocal glasses change how
you judge step heights and
can lead to falls. Consider
using a second pair of single
lens glasses to prevent falls
when outside of the home.

Untreated eye problems can increase
your risk of falling or being in a
car crash.
Last Exam Date: ________________
Next Exam Date: ________________

My Self

Plan to stay healthy

☐ Get a hearing exam.
Untreated hearing loss may affect
your safety while driving or cause
balance issues that can lead to a fall.
Last Exam Date: ________________
Next Exam Date: ________________

☐ Be physically active with a focus on

increasing your strength and balance.
Doing strength and balance activities
at least 3 times a week can reduce
your risk of falling. These activities can
be done on your own or with other
people. You can do them at home, at
a gym, or at a local community center
like the YMCA. Activities like walking
and stretching are good for you but
do not reduce your risk of falling. Find
examples of strength and balance
activities and tracking tools at:
bit.ly/improve-physical-ability
and bit.ly/health-tracking-tools.

☐ Review all your medications

regularly with your healthcare
provider, such as a doctor
or pharmacist.
Certain medications can affect your
ability to drive, walk, or get around
safely. This includes some over-thecounter medications. Learn more at:
bit.ly/CDC-MedicinesRisk.

My Mobility Tip
Review your health insurance
plan to understand benefits.
Medicare plans may cover the
cost of exercise programs like
SilverSneakers® or Silver&Fit.®

What can I do next?
Talk to your healthcare provider
about your risk of falling or any
concerns about driving.

My Home

Plan to stay safe at home

Injuries from falling can reduce your
ability to stay mobile and independent.
You can help prevent falls in your
home by making small changes and
removing things that may cause you
to trip. Schedule a time to go through
the following home safety checklist to
find changes that you can make to your
home. Decide if you need help with
a project and what tools you would
need. If you need help, see if there are
organizations in the community that
provide materials, funds, or help
with installations.
Check the floors, stairs, and lighting in
each room, including any basements,
garages, porches, or entryways.

☐

Keep objects, such as purses and
laundry baskets, off the floor.

☐

Remove or tape down rugs.

☐

Coil or tape cords and wires next
to the wall and out of the way.

☐

Check for loose or uneven stairs.
Repair if needed.

☐

Make sure carpet is firmly attached
to every stair or remove carpet and
attach non-slip rubber treads.

☐

Check for loose or broken handrails.
Repair if needed.

☐

Install handrails on both sides of stairs
if needed.

My Mobility Tip
Falls are more likely when you
are wearing socks indoors or
footwear that does not cover the
heel, such as flip flops. Wear safe
shoes that fit well, with a firm heel
to provide stability, and a textured
sole to prevent slipping—even
when inside your home.

☐

Use overhead lighting at the top and
bottom of stairs and consider adding
light switches at both the top and
bottom of stairs.

☐

Add bright lightbulbs to fixtures.
More information on choosing how to
light specific rooms is available here:
bit.ly/light-health.

My Home

Plan to stay safe at home

Check the kitchen:

☐

Put often-used items within easy reach.

☐

Use a step stool with a non-slip surface
and a bar to hold on to when retrieving
hard-to-reach items. Never use a chair
as a step stool.

Check the bedrooms:

☐

Place lamps near the bed so they are
within reach when you are in bed.

☐

Put in night-lights to see where you
are walking in the dark. Consider
battery-operated lights for areas that
do not have electrical outlets. Also
consider motion sensor night-lights.

Check the bathrooms:

☐

Put non-slip rubber mats or self-stick
strips on the floor of the tub or shower.

☐

Install grab bars for support getting
in or out of the tub or shower and up
from the toilet.

My Mobility Tips for
Outside the Home

Falls from outdoor ladders can
be especially dangerous. Think
about asking someone to help or
hiring someone for chores like
cleaning gutters and putting up
holiday lights.

Snow and ice can increase
outdoor falls. Make a plan
to have snow removed from
your sidewalks and entryways
after snowfall. A thin layer of
sand or cat litter can help
prevent slipping on ice.

What can I do next?
Find more home modification
information and resources at
go.usa.gov/xUEs3 and
bit.ly/home-fit-guide.

My Community
Your transportation needs may change
as you age. You might get to a point
when you are not comfortable driving
in certain situations, like at night.
Eventually you might not be able to
safely drive. Physical changes such as
joint problems may make it hard to
walk places or use a bus.
We all need transportation for practical
reasons like grocery shopping and
medical appointments, but we also need
it to spend time with friends and loved
ones. Staying social helps us maintain
our quality of life. The following steps
can help you maintain independence
and connections as you age.

Do you drive?
• Learn tips to drive safely
while aging:
o NHTSA bit.ly/driving-safely-aging
o AAA bit.ly/senior-driving-safety
•

Consider a driver refresher
course. Some insurers give a
discount on your car insurance
for taking a course:
o AARP (888) 687-2277
or www.aarp.org
o AAA (800) 222-4357
or www.aaa.com

Plan to get where you want to go

My Mobility Tip
Staying focused while driving
is important for everyone.
Avoid distractions in your car,
such as listening to a loud radio,
talking or texting on your phone,
and eating. Set up navigation
and adjust your mirrors and
radio before you start driving,
not while you are on the road.

My Community
☐

Plan to get where you want to go

Find transportation options in
your community.
Finding transportation options before
you need them—and learning how
to use them—will help you keep the
freedom to go where you want at any
age. Here are some places to look for
transportation options in your area:
• Rides in Sight 1-855-607-4337
or www.ridesinsight.org
• Eldercare Locator 1-800-677-1116
or www.eldercare.acl.gov
• A place of worship, local senior
center, or similar organization
• Health insurance provider, like
some Medicare and Medicaid plans
• Local government webpages for
public transportation
• Taxis or rideshare services such
as Uber and Lyft

My Mobility Tip
Think about how a computer
or phone can be used to:
• Have prescriptions or
groceries delivered
• Check in with your doctor
or other healthcare provider
• Connect with friends and family

☐

Make a plan for your future
transportation options.
Make a list of all the places you go
now and how you get there. Then
think about how you would get to
these same places if you couldn’t use
your current way—consider some of
the options you found above. For
example, maybe you currently drive
yourself to get lunch with friends, but
in the future you could get a ride
from a friend or take a taxi if you
couldn’t drive yourself.

What can I do next?
Get comfortable with the
transportation options you
find by trying them out now,
perhaps with a friend or a
family member.

Additional Resources

• Healthy Aging: Find information about
exercise, nutrition, staying connected,
and more at
www.hhs.gov/aging/healthy-aging

• Still Going Strong: Learn how to age
without injury at
www.cdc.gov/stillgoingstrong

• Eldercare Locator: Get connected to

your local Area Agency on Aging for
resources on housing, transportation,
and more at 1-800-677-1116 or
www.eldercare.acl.gov

• Lifeline: Find support for phone and

internet services for people with low
incomes at 1-800-234-9473 or
www.lifelinesupport.org

• National Council on Aging: Find
information about aging well at
www.ncoa.org

My Notes
Use this space to make notes on next steps, things to discuss with your family
or friends, or questions you may have for your healthcare provider.

For more information about
the MyMobility Plan visit:
www.cdc.gov/transportationsafety/
older_adult_drivers/mymobility

Centers for Disease
Control and Prevention
National Center for Injury
Prevention and Control

June 2022