According to the National Center for Injury Prevention and Control, falls are the leading cause of injury for older adults. Annually more than one million seniors are treated in emergency rooms for fall-related injuries. The National Institute on Aging estimated that annual healthcare cost for these falls exceeds $12 billion.

One-half to two-thirds of falls occur in or around the home. According to AARP's Public Policy Institute, 14% of falls took place on stairs or steps, 9% while rising or sitting on a bed, chair or other furniture and 4% took place in the bathroom.

For an older person, the fear of falling can be crippling all by itself. To prevent it, some people hide in their homes. Social opportunities are missed, muscles aren't used and mental abilities decline. Falling may be scary stuff, but according to most geriatric professionals it is preventable.

The staff at Dynamic Living offer the following suggestions to help you prevent falls:

On balance:

• Increase lower body strength and improve your balance through regular physical activity. A daily walk is a good way to keep in shape. Tai chi and yoga are terrific for stretching and strengthening muscles and encouraging balance.

• Wear shoes that fit properly. Sometimes those old comfortable shoes or slippers are really too big or worn out, causing your footing to be less secure than it could be.

• When possible, leave a hand free when you are carrying something so you can quickly reach out for support.

• Don't rush. Give yourself time to become balanced when rising from a seated position.

If you know you are unsteady on your feet, you might consider using a cane as an aid to keep you balanced. Rollators and walkers provide even more support and have the extra benefit of being able to support a basket or tote bag to carry small items.

Look where you are walking:

• Adequate lighting helps us see the edges of stairs, carpets and other low rise obstacles we take for granted.

• Concentrate on one thing at a time. Distractions can take away attention needed to negotiate your environment, causing you to bump into corners or furniture.

• Don't carry items so bulky you cannot see where you are stepping.

Professional help:

• Annual eye exams can reveal treatable conditions or the need for new prescriptions.

• In this era of specialized physicians, it is possible that seniors could find themselves overmedicated. Have a doctor or pharmacist review all the medications you take to reduce side effects and interactions. This review of medications may help to avoid problems.

• If you have lost your balance recently and don't know why, visit a physician quickly. The incident could be symptomatic of an inner ear or visual problem. A health care provider should also be checking regularly for chronic conditions, such as Parkinson's or a cognitive impairment.

Some falls can be prevented by making a few modest changes to your surroundings:

• Keep your pathway safe. Remove loose throw rugs and clutter from stairs and hallways. Clean spills quickly to keep non-carpeted floors dry. Clear away small debris that can act like marbles underfoot. Use rubber bathmats or appliqués in the tub and shower to prevent slipping.

• Make sure there is something sturdy to hold onto where you need it most. Grab bars and handrails are appropriate along walls, halls and stairways. Vertical poles like the SuperPole are useful by chairs and beds to help keep you stable as you stand. Special purpose rails by the tub, toilet and bed give you additional support in the bedroom and bathroom.

• Have a phone in more than one room in the home, to prevent rushing when the phone rings.

• Quickly replace light bulbs that are out and make sure that light switches are accessible so you don't walk into a hall or room in the dark.

If a fall should occur, make sure that help is close by:

• Develop a buddy system with a friend, neighbor or relative. Make sure that you speak to them at least once a day. If you miss a call, your buddy should have a key, enabling them to check up on you quickly.

• There are emergency phones and monitoring services that call for help when you press a button on a pendant. If you wear the pendant at all times, help will always be within reach.

Fall prevention habits should become part of your daily routine. Stay strong and rested, keep your home well lit and free of hazards, pay attention to what is around you and get on with living!

© Copyright 2003 Dynamic Living, Inc.
Dynamic Living Newsletter may only be redistributed in its unedited form. Written permission from the editor must be obtained to reprint or cite the information contained within this newsletter.

(return to top of page)