Reducing the Risk of Falls

Once you reach a certain age, it’s not unusual to personally know someone who has been injured by a fall of some kind. The thing about aging is that the risk of falling increases significantly, plus an awkward fall can have more serious consequences as we age. For older adults, falls are a major cause of injury, hospitalization, and even death. Here are some sobering statistics:

• More than one in four adults aged 65 and older experience a fall each year.
• Falls are the leading cause of injury-related deaths in older adults.
• Injury from a fall accounts for over 3 million emergency department visits and 1 million hospitalizations annually.
• Falls are also the primary cause of hip fractures, which can severely impact mobility and independence.
• By 2030, the direct medical costs related to fall injuries in the U.S. are projected to exceed $101 billion.

There are Ways to Prevent and Reduce Falls and Their Severity

Fortunately, many falls can be prevented by taking some proactive steps and lifestyle adjustments. Here are some ways that you can take action now to reduce yours or a loved one’s risk of falling:

1. Regular Exercise

Strength training and balance exercises play a key role in fall prevention. As we age, we naturally lose muscle mass, which can affect our stability. By strengthening key muscle groups—especially in the legs and core—better balance and mobility will be one of the benefits. Here are some exercise types that can make a difference:

• Strength training: Using resistance bands or light weights helps build muscle strength, making everyday movements easier.
• Balance exercises: Activities like tai chi, yoga, or even simple exercises like standing on one leg or walking heel-to-toe can improve coordination.
• Flexibility and endurance: Engaging in regular physical activity that promotes flexibility and endurance reduces stiffness and fatigue, helping you to move with confidence.

2. Home Safety Assessments

Home is where we spend the majority of our time so it makes sense that many falls occur there, but having a safety assessment of your home can help prevent accidents. A home safety assessment can identify fixable issues, such as:

• Hazard identification: Looking for loose rugs, cluttered floors, and poorly lit areas. Fixing these can reduce trip hazards.
• Assistive devices: Having grab bars in bathrooms, ample lighting, and handrails on any steps or stairs will help maintain stability. It’s important that you use non-slip rugs and keep floors clear of items that can trip you up. 
• Furniture arrangement: Keep pathways clear and rearrange furniture so that sharp edges are avoided, and essential items in your home are within your easy reach.

3. Have Your Current Medications Reviewed

Some medications can cause side effects like dizziness, drowsiness, or confusion, increasing the risk of falling. Having regular medication reviews with a healthcare provider can help you understand your risks for losing your balance

• Polypharmacy: Older adults often take multiple medications simultaneously, which increases the risk of side effects or drug interactions. A review with a health care provider can identify problematic medications.
• Dosage adjustments: Adjusting medication dosages or discontinuing unnecessary ones can help reduce side effects that can impair your balance.
• Interaction monitoring: Ensuring that medications don’t interact in a way that might cause dizziness or confusion can be a life-saving step.

4. Take Good Care of Your Vision 

Poor vision can make it hard to navigate your environment safely. Regular eye exams and proper eyewear can keep your vision sharp to avoid tripping or falling:

• Regular check-ups: Conditions like cataracts, glaucoma, and macular degeneration can impair vision. Regular eye exams and corrective treatments help.
• Up-to-date eyewear: Having the correct prescription for your glasses or contact lenses, will help with depth perception and clarity of items you need to negotiate in your day-to-day living.

5. Medical Evaluation

Ongoing medical conditions often contribute to fall risk. Proper management can make a big difference:

• Chronic conditions: Arthritis, osteoporosis, and neurological disorders like Parkinson’s can affect movement and balance. Regular checkups and managing symptoms can prevent falls. Using Assistive devices like a cane or walker can help keep you safe.
• Cognitive impairment: Conditions like dementia can lead to disorientation, increasing the risk of falling. Tailored interventions, such as memory care, can help.
• Foot health: Proper foot care is often overlooked as a cause for falling, but it’s crucial for balance. Addressing foot issues like bunions or neuropathy that causes pain or numbness in your feet can make walking easier and safer.

A Question of Balance

Falls can have serious consequences, but with regular exercise, a safer home environment, careful medication management, proper vision care, and ongoing medical attention, seniors can greatly reduce their risk. Staying proactive about health and safety helps older adults maintain their independence and quality of life for years to come. 

By taking these simple steps, seniors and their loved ones can work together to create a safer, more secure living environment and reduce the likelihood of falls.