According to the National Center for Injury Prevention and Control, one in every three adults 65 years of age and older fall each year. Among those who fall, injuries range from bruises to hip fractures, brain injury, and even death. Because these facts are widely publicized, fear of falling is a major concern for the elderly. Fear of falling creates the vicious cycle of avoiding physical activity that in the end actually increases the risk of falling. The good news is that you can avoid being one of the statistics. Take the test below and see which of the tips that follow will help you stay out of the news.
How real is your risk of falling?
The more often your answer is "yes" to any of the questions below, you might consider the tips that follow to reduce your risk of falling.
1. Have you fallen or tripped the last 12 months?
2. Do you need handrails when climbing stairs, getting out of the bathtub or shower? Do you have to climb stairs to get to your bedroom?
3. Is it hard to stand on one foot for longer than about five seconds? Are you walking slower recently?
4. Do you feel dizzy, have knee pain, visual problems, or worry about falling when you walk?
5. Do you take more than five prescription medications?
Tips for Avoiding Falls
1. Check your vision--visual acuity, perception and peripheral vision are affected by both aging and medication. Loss of balance is a major reason for falling. Get your vision checked at least twice a year to minimize problems.
2. Take it slow when rising. Troubles with pain in your joints or the effects of medications may cause you to fall when rising. Move slowly when getting up from sitting positions. Stop, take a minute, and then get up. Your body can better adjust to the change in position.
3. Wear low heeled shows and consider rubber soles for better traction when you are up and about. Avoid walking around in socks, they are slippery.
4. Remove hazards in your home. Light your home well and remove obstacles from your normal walking pathways. You might choose to carpet your bathroom, tile is slippery when wet. You can request a home safety evaluation from a local homecare agency--there are many home hazards that are preventable.
5. Use a cane or walker if necessary. If you are at risk for falling, especially when outside your home and in crowded spaces, use whatever help you can to be safe and still be among friends. If you are afraid of falling, use of a cane or walker is far better for your emotional health than staying home and isolating yourself from others.
6. Check out dizziness. Dizziness can be caused by a variety of things. Major causes include the effects of medication on your blood pressure and balance. Tai Chi is a great way to improve balance no matter the cause. It is low impact and is highly recommended by many health experts.
A single fall can change the course of your life. Overall, the best fall prevention is to keep moving with exercise--improve your strength, exercise large muscles in your legs to help you remain coordinated. The longer you are inactive, the harder it will be for you to increase your activity again. Try water exercises. You can't fall hard when in water, and you can increase your endurance for when you are up and about on dry land.
