MyMobility 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 physical 

changes can afect our mobility as we get 

older. 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. 

There may come 

a time when you can 

no longer drive but still 

need to get around. 

Plan today. 

Stay independent tomorrow. 

MySelf 

Plan to 

stay 

healthy 

MyHome 

Plan to 

stay safe 

at home 

MyCommunity 

Plan to get

where you 

want to go
________________ 

_______________________________ 

MySelf Plan to stay healthy 

You can maintain your mobility by 

staying healthy and managing chronic 

conditions. As you get older, you may 

have more visits with doctors or other 

healthcare providers to keep track of 

changes in your health. You also may 

need to focus on exercises that keep 

you strong and increase your balance. 

Complete the checklist here to get started. 

MyMobility 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. 

☐ 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 check 

your fall risk at home using 

bit.ly/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. 

Untreated eye problems can increase 

your risk of falling or being in a 

car crash. 

Last Eye Exam Date: 

Next Eye Exam Date: _____________ 

_______________________________ 

_____________ 
 

MySelf Plan to stay healthy 

☐ Get a hearing exam.

Untreated hearing loss may afect

your safety while driving or cause

balance issues that can lead to a fall.

Last Hearing Exam Date: ___________

Next Hearing 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 afect your

ability to drive, walk, or get around

safely. This includes some over-thecounter medications. Learn more at:

bit.ly/CDC-MedicinesRisk.

MyMobility Tip 

Review your health insurance 

plan to understand benefts. 

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. 
 

MyHome 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 

fnd 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, of the foor. 

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 frmly 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. 

MyMobility Tip 

Falls are more likely when you 

are wearing socks indoors or 

footwear that does not cover the 

heel, such as fip fops. Wear safe 

shoes that ft well, with a frm 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 fxtures. 

More information on choosing how to 

light specifc rooms is available here: 

bit.ly/light-health. 
 

 

MyHome 

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 foor of the tub or shower. 

Install grab bars for support getting 

in or out of the tub or shower and up 

from the toilet. 

Plan to stay safe at home 

MyMobility 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 modifcation 

information and resources at 

go.usa.gov/xUEs3 and 

bit.ly/home-ft-guide. 
 

MyCommunity Plan to get where you want to go 

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 1-888-687-2277 

or www.aarp.org 

o AAA 1-800-222-4357 

or www.aaa.com 

MyMobility 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. 
MyCommunity 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. 

Not all of these may be available where 

you live: 

• 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 

MyMobility 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 

fnd 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 

MyNotes 

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 

2023