Are You One Step Away From a Life-Changing Fall?
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It isn’t fun to fall at any age, but as we add years, falls become more dangerous. According to the CDC, more than one in four people over 65 fall annually. Many falls can cause only minor bruising or cuts, but some can be more severe. More than 95% of hip fractures are caused by falling.
We can stumble and fall for any number of reasons. Physical changes to our bodies, including joint pain or discomfort and weakening muscles, can cause us to be less stable. We may have developed the habit of shuffling along rather than lifting our feet for each step. Particular eye and ear conditions can impair our balance and make slipping more likely. Numbness in feet or legs can also be a factor. It is best to consult your primary care physician to assess your fall risk.
I’m not sure that anyone is truly good at multitasking, but as we age, it is truer that we need to keep our focus on what we are doing. Falls can occur when we are moving and get distracted by something else, even a phone ringing. The author has an 88-year-old mother with a history of falling. Through discussion, they have determined that each time, it was because something pulled her attention from how she was moving.
Certain medications can also be a factor. According to Better Health While Aging. Net, three categories of medications should be reviewed to prevent falls: 1) those that affect the brain, such as sedatives; 2) those that affect blood pressure; and 3) those that lower blood sugar. Consult with your primary care physician if you are taking medications that could impact your ability to prevent a fall.
The good news is that you can become adept at fall prevention. The following strategies can help to make you feel safer and more confident.
1. Wear sensible shoes
Shoes are fun, but it makes the most sense to wear shoes that allow you to feel stable when walking, are comfortable, and aren’t floppy or with slick soles.
Properly fitted, sturdy, flat shoes with nonskid soles will likely be the safest.
Sturdy shoes may also help with joint pain.
2. Remove hazards in your home
Get rid of loose rugs.
Use nonslip mats in the shower and bath.
Wipe up spills right away.
Remove electrical cords and phone cords from walkways.
Keep walkways clear
3. Light up your home
Use nightlights
Place a lamp within easy reach if you must get up at night.
Turn on the lights before going up or downstairs.
Use external lights for when you are coming or going in the dark.
4. Use assistance devices
Determine with your primary care physician if you need a cane, walker, or wheelchair.
Use handrails on both sides of the stairway. A second handrail may need to be installed.
Grab bars for the shower or tub.
Potentially a shower chair.
You may prefer a raised toilet seat.
5. Get moving
Physical activity is recommended to build strength as a prime fall prevention. Ask your primary care physician if you can exercise. They may recommend you work first with a physical or occupational therapist.
Positive options include walking, water workouts, yoga, and tai chi. These activities reduce the risk of falls by improving your strength, balance, coordination, and flexibility.
“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School’s Osher Research Center.
6. Stay focused
Walking is inherently a balanced activity. As we move forward, we shift our weight from one foot to the other. Keeping attention on where our weight is centered, staying focused on the task at hand, and avoiding getting distracted will help you to move safely and efficiently.
Falls can be prevented. These six steps are valuable tools to keep you safe. We can improve our balance and feel secure as we age.