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Free From Falls

As we age, the probability of falling – and the potential for serious injury – increases. One in four Americans 65 or older falls each year; falls are the leading cause of fatal and nonfatal injuries among older adults. But falls are preventable! Fall Prevention Awareness Week offers the perfect time to make sure that everyone is free from fall risk.

Why is falling dangerous?

Falling can lead to severe consequences and can contribute to an overall decline in health. Over 800,000 patients a year are hospitalized because of a fall injury, and 1 in 5 falls result in serious injuries such as broken hips or other bone fractures. Traumatic brain injuries are most often due to a fall. Beyond physical injuries, falls radically change an older adult’s life. Laurie Jacobs, chair of the department of medicine at Hackensack University Medical Center, explained to The Washington Post, “A fall can result in injury, such as a fracture, which may affect an older adult’s ability to function independently. It also can affect one’s confidence in navigating the environment in which they live.” Seniors’ risk for falling is higher because of a number of factors, including a decrease in muscle mass, a decline in maintaining balance, and the effects of medications and health conditions. So, preventive measures are essential to protect seniors’ well-being.

What are preventive measures to take?

Preventive measures can ensure physical safety and offer peace of mind to seniors as well as their loved ones. Here are some effective strategies to prevent falls at home:

• Clear clutter. Ensure that pathways are free from obstacles like furniture, electrical cords, and loose rugs. Keeping living spaces tidy can prevent trips and stumbles.
• Improve lighting. Set up adequate lighting in all rooms, hallways, and staircases. Nightlights in the bathroom and bedroom can also help seniors navigate safely at night.
• Install handrails and grab bars. Add handrails on both sides of stairways and grab bars in the bathroom near the toilet and shower. Look for other places that might need extra support and stability aids.
• Use nonslip mats. In areas that are prone to getting wet like the bathroom or kitchen, place non-slip mats. Tile, laminate, and other surfaces become slippery when wet.
• Wear proper footwear. Supportive, nonslip shoes indoors and outdoors providing stability and traction. Avoid slippers or socks that slip easily on bare floors.

What helps strength and balance?

Regular exercise can improve muscle strength, flexibility, and balance – and make seniors less likely to fall. Here are five activities to enhance balance and strength:

1. Chair squats. Sit in a sturdy chair with feet shoulder-width apart. Stand up slowly, using the arms of the chair for support if needed, and then sit back down. Repeat 10-15 times. This exercise strengthens the legs and core muscles.
2. Heel-to-toe walk. Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Continue for 20 steps. This improves balance and coordination.
3. Leg raises. While standing, hold onto a sturdy chair or countertop for support. Slowly lift one leg to the side, keeping it straight. Hold for a few seconds, then lower it back down. Repeat 10-15 times on each leg. This strengthens hip muscles and improves stability.
4. Standing on one foot. Stand behind a sturdy chair and hold onto it for balance. Lift one foot off the ground and hold the position for 10 seconds. Repeat 10 times on each foot. This enhances balance and leg strength.

Also, tai chi is a gentle exercise that involves slow, controlled movements with deep breathing and has been shown to improve balance, flexibility, and strength in seniors. Local classes or DVDs are an effective way to learn how to do this exercise.

Fall Prevention Awareness Week reminds us to focus on safety and well-being. By acting now, we can reduce the risk of falls later. A fall-free environment is a healthy, active one.