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Falling is a significant concern for older adults, with one in four experiencing a fall each year in the U.S. These incidents can lead to injuries, broken bones, and even death. As the population ages, the prevalence of falls is expected to rise, making it a pressing public health issue. However, falling is not an inevitable part of aging, and there are effective strategies to reduce the risk.
Fall-Proof Your Home
One of the first steps to prevent falls is to make your home safer. Begin by removing small area rugs and ensuring adequate lighting throughout your living spaces. Avoid storing items like pots and pans in hard-to-reach places. Adding stability features, such as railings on both sides of stairs, grab bars in bathrooms, and no-slip strips on wood or tile floors, can also make a significant difference.
Keeping your home clean is essential. Ensure that walkways are free of clutter and that spills are promptly cleaned to prevent slipping. For additional support, consider using a walker or cane, ensuring it is the correct height and used properly.
Exercise to Build Strength and Balance
Maintaining an active lifestyle is crucial in preventing falls. Engaging in regular exercise helps to build strength and improve balance, reducing the risk of falling. Even if you have limited mobility, exercises such as chair yoga, tai chi, and walking can be beneficial.
“It doesn’t mean that you have to go out and start running marathons or anything like that, but simply [do] functional exercises,” said Cara McDermott, a researcher on falls at Duke University School of Medicine. Making exercise a social activity by joining group classes or playing with grandchildren can add an element of fun and motivation. Always consult with your doctor to ensure that your exercise routine is safe and appropriate for your health condition.
Medications May Increase Your Risk
Many medications can have side effects that affect balance, such as light-headedness or sleepiness. It is important for older adults to discuss all their medications with their primary care doctor. A doctor or pharmacist can evaluate how different medications interact and suggest alternatives that might reduce the risk of falls.
“I would never, ever recommend that somebody discontinue a medication without talking to their prescriber first,” McDermott emphasized.
Stay on Top of Screenings
Regular health screenings are vital as changes in hearing, vision, and other senses can contribute to falls. Make sure to have your hearing and vision tested periodically. Bone health is another critical factor, as conditions like osteoporosis, which affects millions of Americans, can increase the likelihood of fractures from falls. Taking Vitamin D and calcium supplements can improve bone health, and doctors can provide bone density tests and treatment options if necessary.
Falls Aren’t Usually Caused by One Thing
Falls often result from a combination of factors, making it important to address multiple areas to reduce risk. Implementing home safety measures, staying active, managing medications, and keeping up with health screenings can collectively help prevent falls.
If you do experience a fall, even a minor one, inform your doctor. Understanding the underlying cause can prevent future incidents and ensure your continued safety.
“Maybe it is a one-time thing, but get it checked out anyway,” McDermott advised.
By taking these proactive steps, you can significantly lower your risk of falling and enjoy a healthier, safer lifestyle as you age.
