Fall Prevention Awareness Day is September 22 this year, but it’s always a good time to talk about how to stay safe. Falls are actually more common in the summertime, a time when people are more likely to be outdoors, tackling house projects such as painting and cleaning gutters, or simply walking and hiking more.
The risk of falling increases as we age. According to the CDC, every year, one in three adults age 65 or older falls. And the consequences of falling also increases as we age – seniors are much more likely than their younger counterparts to experience a hip fracture or traumatic brain injury after a fall. The CDC reports that one out of five falls in people over the age of 65 causes a serious injury, such as a broken bone or head injury. In 2013, more than 56,000 seniors died from injuries resulting from a fall.
According to the National Institutes of Health, some of the major risk factors for falling include:
- Muscle weakness, especially in the legs
- Balance issues and difficulties with walking
- Unsafe footwear, which can lead to foot problems
- Poor vision
- Medications that cause dizziness or drowsiness or taking too many medications
- Hazards in the home
The good news is that falls are highly preventable. Here are some tips to keep you or a loved one safe:
Exercise
Exercise can provide numerous benefits: squats, leg extensions and toe stands can strengthen the legs, providing more support when walking; exercises such as tai chi can help improve balance; and walking can improve strength, balance and endurance. Be sure to check with your physician before starting an exercise routine. If you experience any pain, dizziness or trouble breathing during or after exercise, talk with a doctor, nurse or physical therapist.
Check your medications
Many medications have side effects, which can include dizziness or drowsiness, which increases your chance of falling. Overmedication is also a common problem with seniors. Do a “medication checkup” with your doctor or pharmacist on a regular basis to see if there are alternate medications you can take and to ensure the prescription and over-the-counter medications you take aren’t causing problematic interactions.
Wear sensible shoes
Trade in those high heels for some sneakers with nonskid soles. Around the house, floppy slippers and walking around in stocking feet can cause slipping on hardwood or tile floors.
Fall-proof your home
Nearly 50 percent of all falls happen in the home. You can help reduce this risk by taking some steps to make the home safer.
- Install handrails in the bathroom, a particularly risky place for falls.
- Put nonskid flooring throughout the house.
- Remove clutter and add nightlights.
Check your vision
Poor vision increases the likelihood of a fall. Visit your ophthalmologist for a vision test and to check if there are any other issues, like glaucoma or cataracts, which may be causing vision problems.
A little help may go a long way
Many falls occur while people are reaching to put away groceries, scrubbing away a stain high on the wall, walking the dog, or even bathing. Consider hiring a home care professional to assist you with daily activities that put you at greater risk of falling. AMR’s Home Care companions can help with everything from preparing meals to assisting with bathing and grooming to safety supervision.
