Falls - Reduce Your Risk

Mark E. Peterson, M.D. Internist at Dreyer Medical Clinic - Oswego

Falls are a common health concern as people age. More than a third of individuals over age 65 have a fall every year. The consequences can be devastating, both in terms of injuries and in loss of independence, because the natural tendency for people worried about falling is to limit their activity and lifestyle. Since most falls occur around the home, people of all ages can reduce their risk of falling by making simple improvements to their environment and lifestyle. By staying active, and taking these common-sense steps, you can reduce your risk of serious injury.

Many normal aspects of aging, such as decreased visual acuity, loss of balance, and muscle weakness can, in combination, lead to falls. While you can’t make your eyes 30 years younger, you can make sure that you have an up-to-date prescription on your corrective lenses. Avoid bifocals and trifocals and use reading glasses instead.

Just about everyone can reduce his or her risk of falls with exercise and balance improvement. One of the best exercises is walking. Walking is a learned skill, and if you don’t walk, you begin to “unlearn” it. When that happens, you may be less coordinated and get off balance more easily. Water exercise can also help and is gentle on joints and muscles.

To help improve your balance, practice standing on one leg for short periods of time, using a chair to steady yourself if necessary. A more sophisticated approach is Tai chi, an exercise developed in China hundreds of years ago. Experts at Mayo Clinic say those who practiced Tai chi reduced their risk of falls by 40%.

Some medications can contribute to dizziness or imbalance. If you notice these symptoms, ask your doctor if any prescription or over-the-counter drugs you are taking might be causing or worsening your symptoms. Remember that alcohol, even in moderate amounts, can affect balance and perception.

Many simple improvements you can make in your home will reduce your risk of falls. In the bathroom, you can install grab bars around the tub and adjacent to the toilet. You should use nonskid mats, adhesive strips or carpet on all surfaces that could get wet and slippery. If you use a shower to bathe, get a padded shower seat and a hand-held showerhead so you can sit while showering.

If possible, place light switches within reach of your bed so you don’t have to get up in the dark and feel your way to a light. It’s always a good idea to have night-lights in the bedroom, bathroom, and hallways.

Stairways and hallways should be kept well lit and free of clutter. Both sides of a stairway should have handrails.

Traffic paths in the home should remain open. Items like shoes, mail, or newspapers should not be left near doors where people might trip on them. Pet toys and children’s toys are best put away (if you can persuade your pets and children to do so).

If you are in the kitchen, or any other room, and need something from an overhead shelf, always use a sturdy step stool, preferably with a rail, or a small ladder. Never stand on a chair. Better yet, move those often-used items to lower shelves.

Use furniture from which it’s easy to rise. Arrange furniture in the room so you won’t trip over it. Make sure carpeting is secured to the floor. If you have throw rugs, use the ones with nonskid backing or place a nonskid mat under them.

Many falls occur when people are rushing to answer a ringing phone. A cordless phone could be the solution, and it could be handy if you do fall and need to make an emergency call to get help.

Wearing low-heeled, rubber-soled shoes, both inside and outside, is always smart.

Most of the changes you may need to make to reduce your risk of falls are simple and economical. More importantly, they will help you preserve your independence and enjoy a quality life.