By Andrew McIsaac, PT, DPT
If you’re reading this post, you probably already know that falls, especially in older adults, can be serious.
In fact, falls are so prevalent in adults over the age of 65 that many fear falling and, as a result, limit their activities and social engagements. Even minor falls – i.e., loss of balance – can trigger a fear of falling in older adults, causing them to limit activity and lose strength and independence.
The greatest risk factor for a fall is a previous falls history. (Make sure to check out other risk factors and assess your risk for a fall at home in my previous blog, here.)
Whether you’ve had a previous fall or not, these simple techniques will help to reduce your risk:
- Improve the lighting in your home. Use bulbs that are at least 60W and lampshades or frosted bulbs to reduce glare.
- Check your footwear. If shoes feel heavy, have significant tread loss or if you are frequently tripping over your shoes, it’s time for new footwear.
- Reduce your risk of orthostatic hypotension. When moving from lying down or sitting to standing, take a minimum of 15-seconds to regulate breathing and positioning before moving.
- Check your blood pressure frequently.
- Use reflective tape at the top and bottom of stairways to increase visibility.
- Paint doorsills a different color from the wall or floor (or use reflective tape).
- Take your Vitamin D! Daily intake is important for the prevention of osteoporosis and osteopenia.
- Ask your primary care physician or pharmacist to review your medications (including over the counter) to ensure your medications aren’t interacting negatively with each other.
- Have your vision checked annually.
And don’t forget the single most important technique to preventing a fall in older adults – exercise! Exercise makes you stronger and improves your balance and coordination. In fact, six weeks of targeted balance and strength training for adults over the age of 65 can reduce fall risk by 33%.
Even with the best preventative techniques in place, falls can and do still happen.
Interested in learning more about how to reduce your risk and/or be prepared when a fall does happen?
- Contact your local Physical Therapist for a clinical and/or fall risk assessment
