Whoops! Simple Tips to Prevent Falls
Statistics on the risk of falling are sobering — especially as we age. Each year, some 37 million older adults fall in the U.S., and emergency departments log three million-plus visits due to falls.
Most falls don’t actually cause a serious injury. However, one out of five falls can result in broken bones (about 95% of hip fractures), head injuries and potential disability.
The Centers for Disease Control and Prevention (CDC) says falling among people 65 and over is “common, costly and preventable.” Focus on that last word for a moment — because safety experts say many falls can be averted. The key is planning ahead.
Falling is not inevitable
“Our balance changes over time, but don’t think that falling is an automatic part of aging,” says Florence Tse, Senior Physical Therapist at Eisenhower Health, and the leading Physical Therapist at the Eisenhower Balance Institute.
According to Tse, we use three primary systems to keep our balance: vision, sensation and inner ear. “A number of factors can affect these systems, resulting in unsteadiness, dizziness, blurriness and even nausea,” explains Tse.
“We can strengthen our endurance and our balance at any age,” she continues. “Never say to yourself, ‘I’ll just live with the problem.’ No one knows each individual’s potential until we give it our best.”
Falls happen for any number of reasons. Deconditioning is one — as people lose muscle mass with age, illness or inactivity. “We saw instances of this as the COVID-19 pandemic continued and people isolated themselves,” says Tse.
Other triggers include dizziness from the inner ear not working properly, or medications, including the use of tranquilizers, sedatives, antidepressants, or even over-the-counter sleep aids.
Certain medical conditions can undermine balance, such as diabetes, heart disease, vitamin D deficiency or issues with your thyroid, nerves or feet.
That’s no accident
The odds of falling increase with household “accidents” waiting to happen — such as standing on a wobbly chair to reach something, tripping over a loose rug or failing to see an uneven porch step. Even standing up too quickly can cause blood pressure to drop and unsteadiness to rise.
Alcohol consumption also can contribute to falls — with age, it takes longer to metabolize and eliminate alcohol from the body.
However it happens, falling can be a vicious cycle, says Tse, who helps patients in the Eisenhower Balance Institute with such consequences as concussion, traumatic brain injury and neck injuries. “Once you fall, you may be afraid of falling again, so you stay home and your muscles get weaker,” she says. “We work to break that cycle.”
Reduce the chances of falling
You can decrease your risk with these simple tips, says the National Council on Aging:
• Fall proof your home
• Review your medications for any that might make you dizzy or sleepy
• Ask your health care provider to evaluate your risk and offer solutions
• Get your eyes and hearing checked regularly
• Find a good balance and exercise program — and maintain it
“Walk, walk, walk,” says Tse. Ordinary, regular walking can increase your energy and your equilibrium. Strength training at a gym or home with light weights or resistance bands will build muscle mass, including in your essential core abdominals, glutes (gluteal muscles that make up the buttock area) and legs.
Tse also recommends tai chi, an ancient Chinese discipline of meditative movements, for improving balance, as well as yoga, Pilates and aquatic exercises. “Choose something you enjoy,” she says. “Work toward a goal.”
She offers two easy at-home exercises to get started:
• To strengthen calf muscles — hold onto the kitchen counter, rise up and down on your toes for several rounds.
• To strengthen legs and core — seated in a chair, stand without using your arms (or the arms of the chair) to push yourself up; make your legs do most of the work. Complete several rounds.
Prevention begins at home
One slip on a wet floor or unsecured throw rug can change your life — and not for the better. Helpful safety measures around the house include adding grab bars in tubs and showers, and railings to all stairs, along with making sure your rooms are well lit with brighter lightbulbs and night lights.
Get rid of trip hazards like broken steps. Tack down rugs or add non-slip pads. Keep objects out of pathways and off the floor. Clutter is your enemy.
Taking the next step
If you have concerns about your balance or feel less confident walking than you once did, schedule an evaluation at Eisenhower Balance Institute, advises Tse. “Be proactive — we can assess the issue and offer exercise tips and other measures to keep you safer.”
For more information or to make an appointment, call the Eisenhower Balance Institute at 760.773.2033.
