Reduce Your Risk of Falling as You Age
Reduce your risk of falling as you age, falls pose a significant risk to older adults and are the leading cause of injury-related death in people 65 and older. However, you can greatly reduce this risk with preventive measures such as exercise, assistive devices, and changes to your medications. Talk to your healthcare provider about ways to lower your risk of falling.
1. Keep Your Home Fall-Proof
Many people fall or trip over items in their house, including their pets. Make sure to remove potential hazards and be mindful of where your pets are when you’re walking around the house. Here are some other things you can do to make your home more fall-proof:67
- Remove clutter or things you might trip on from the stairs and walkways.
- Get rid of any rugs that pose a hazard or use doubled-sided tape to prevent them from slipping.
- Keep your home well-lit and use nightlights so you can see where you are going.
- Put a non-slip mat in the bathtub or on the shower floor.
- Install grab bars in your bathroom by the toilet and in the tub or shower.
- Keep items you use regularly within reach so you do not need a step stool.
- Ask for help removing ice on your walkways and porch steps during the winter.
- Fix wobbly furniture or handrails, or ask a friend or family member to help.
2. Build Your Strength
As you age, you naturally lose muscle mass, which can cause you to feel unsteady. Research suggests most people lose about 3-8% of muscle every decade after age 30. And, by the time women are 65 and men are 70, this age-related muscle loss will start to accelerate. That’s why it’s important to continue building and maintaining strength as you age.
If you don’t enjoy strength training, try tai chi or yoga, which combine mindfulness with your movements. These activities will also help improve your balance and coordination to prevent trips and falls.
3. Stay Active and Exercise Regularly
Exercise can help you maintain and build strength and increase confidence in how your body moves. Regular movement also helps keep your tendons, ligaments, and joints flexible and slows bone loss from conditions like osteoporosis.
Consider adding low-impact, weight-bearing activities, such as walking with light dumbbells, to your routine. You can also talk to your healthcare provider to find out which types of activities are best for you.
4. Prioritize Healthy Sleep
If you are not getting enough sleep or are not sleeping well, you are at a greater risk for falls. Poor sleep affects your daily functioning, worsens your ability to think clearly, and can cause you to feel sleepy during the day—all of which increase your fall risk. Lacking sleep can also affect your balance and posture and potentially increase muscle loss (sarcopenia). Consequently, researchers say getting enough sleep could significantly reduce your fall risk.
5. Stand Up Slowly and Keep Your Hands Free
Standing up too quickly can cause your blood pressure to drop and make you dizzy. Instead, stand slowly and be sure you do not feel lightheaded before taking a step. You should also keep your hands free when walking to help maintain your balance. This also ensures you can grab onto handrails when available.
6. Choose the Right Footwear and Avoid Rushing
Wearing ill-fitting shoes or those that do not fit securely on your feet can increase your risk of falling. Avoid backless shoes, slides, and heels. You want to feel stable on your feet, so your shoes should not compromise your balance. Likewise, avoid rushing. When you move faster, you increase your risk of tripping and falling. Take your time and be patient, even when others are trying to rush you.
7. Get Your Eyesight and Hearing Checked Regularly
Make sure to get regular eye exams and hearing checks. Even a small change in your eyesight or hearing abilities can increase your fall risk. If you have been prescribed glasses, contact lenses, or hearing aids, make sure you wear them all the time. Maintaining your senses can help you spot hazards, keep your balance, and prevent falls.
8. Use an Assistive Device if Needed
If your healthcare provider has recommended that you use a walker or cane, make sure you use it. These assistive devices can keep you from falling and hurting yourself. Also, make sure your device is the right size for you and that it does not hinder your gait. An occupational therapist or a physical therapist can teach you how to use it safely.
9. Know Your Medication Side Effects
Some medications can increase your fall risk. These are known as fall risk-increasing drugs (FRIDS). It’s important to have your doctor review your medications regularly as you get older. FRIDS are one of the most common modifiable risk factors you can address to prevent falls.
Discuss your prescriptions with your healthcare provider and ask which ones could be changed or adjusted. Some medications that increase the risk of falls include:
- Antihistamines
- Blood pressure medications
- Muscle relaxants
- Psychoactive medications like antidepressants, sedatives, and anti-anxiety drugs
10. Get a Fall Risk Assessment
More than 14 million, or one in four, older adults report falling every year. But many of these falls are preventable with the right precautions. Start by getting screened to determine your fall risk, and then make the right adjustments. These changes might include improving balance and strength through a physical therapy program, adjusting medications that cause dizziness, or getting new glasses if eyesight has become an issue.
The key is that you get a fall risk assessment by your healthcare provider at least once a year. They can identify risks before they turn into problems and help you make changes to ensure you stay on your feet.