Steps to Take to Avoid Falls
As we age, changes in our overall health, strength, and balance may increase our risk of falling. Falls are a leading cause of injury in older adults, and a significant fall can often have lasting impacts on a person’s overall health and mobility. Despite the increased risk of falling with age, there are steps we can take to decrease our risk of falling and keep moving well.
WAYS TO DECREASE YOUR FALL RISK
Stay active. Physical activity and cardiovascular conditioning can decrease your risk of falling by improving your endurance and preventing fatigue. This may include anything from walking and hiking, to swimming and water aerobics. Yoga and Tai Chi classes can also decrease your risk of falling by focusing on balance and coordination.
Improve your leg strength and balance. Participating in regular lower extremity strengthening and balance exercises consistently and in a safe environment can help decrease your risk of falling. See yesterday’s blog post "MOVE BETTER" SERIES: EXERCISES TO IMPROVE BALANCE AND TRANSFERS for exercises you can do to improve your leg strength, balance, and transfer abilities.
De-clutter your living space. Remove any clutter that may be a tripping hazard, especially clutter from hallways and staircases.
Check your rug. Check that your rugs are not curled up at the edges and that they lay flat on the floor, as uneven rugs may act as a tripping hazard. Also check to make sure that your throw rugs cannot slip or slide easily. Non-slip pads can be used under rugs to keep them in place.
Install grab bars and handrails. Grab bars can be used to improve stability when moving around in the bathroom or shower. Installing handrails along stairways and larger hallways can also provide support when moving about your home.
Brighten up your home. Ensure that your home is well lit, replacing burnt out light bulbs in dimly lit areas. Also consider using night-lights in bedrooms, bathrooms, and hallways to illuminate your living space while moving about at night.
Understand potential medication side effects. Many medications have side effects that may increase your risk of falling, including dizziness, low blood pressure (hypotension), and drowsiness. Make sure you are aware of any medication side effects that may affect your balance and be more cautious moving about while on these medications.
In summary, although our strength and balance may decline as we age, there are many things we can do to decrease our risk of falls and injuries from falls. If you need more assistance with improving your balance and mobility safely consider reaching out to a physical therapist for help and guidance.