According to the Centers for Disease Control and Prevention, falls are the leading cause of fatal and nonfatal injuries in older adults over age 65. Falls result in more than 3 million emergency room visits and almost 300,000 hip fractures a year. And 95% of hip fractures and most traumatic brain injuries are the result of a fall. Even if a fall doesn’t result in a major injury, it can cause you to become fearful or depressed, making it difficult for you to stay active. But the good news is you can reduce the risk of falling. Learning how to prevent falls for seniors is a great way to stay healthy and remain independent for as long as possible.
What Makes Seniors More Vulnerable to Falling?
Aging is the biggest contributor to falls and outside our control. However, you can control how you age. Common causes of falling include:
- Balance and walking gait: Most of us lose some coordination, flexibility, and balance as the years go by — primarily through inactivity — making it easier to fall.
- Vision: As the eyes age, less light reaches the retina — making tripping hazards and obstacles harder to see.
- Medications: Some prescriptions and over-the-counter medications can cause dizziness, dehydration, or have interactions that can raise your fall risk.
- Living space: If you’ve lived in your home for a long time, you may not have thought about or noticed the simple modifications that might make it safer for you.
- Chronic conditions: More than 80% of older adults have at least one chronic condition — like diabetes, stroke, or arthritis — which can result in impaired function, inactivity, depression, pain, or multiple medications and increase the risk of falling.
Reducing Your Fall Risk
Following a fall prevention program for seniors can help.
- Exercise regularly: This can strengthen muscles and help keep your joints, tendons, and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may help slow bone loss from osteoporosis.
- Consider a balance and strength exercise program: Doing yoga, pilates, and tai chi can all improve balance and muscle strength. You can also build strength by lifting weights or using resistance bands.
- Take vision and hearing tests: Even small changes in sight and hearing are linked to an increased risk for falls, so be sure to get tested regularly.
- Know your medications: Learn about the side effects and possible interactions of any medicines you take. If a drug makes you feel sleepy or dizzy, tell your doctor or pharmacist.
- Get enough sleep: If you’re tired, you’re more likely to fall.
- Avoid or limit alcohol: Too much alcohol can lead to balance problems and falls.
- Stand up slowly: Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly. Get your blood pressure checked when lying and standing.
- Get support: If you feel unsteady when you walk, using a cane or walker can help.
If you’re curious about the best supportive device for you, ask your doctor. - Walk hands free: Use a shoulder bag, fanny pack, or backpack so you’re able to hold on to railings.
- Wear sensible shoes: Choose footwear that supports your feet and wear non-skid, rubber-soled, low-heeled shoes. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles.
Know Your Fall Risk
At Friendship Village, we use VSTBalance, an automated fall-risk assessment tool that allows for proactive, long-term fall prevention. It does so by using artificial intelligence and machine vision to objectively identify deficits in balance, gait and function — the three leading indicators of fall risk — for a precise assessment every time. The results can then be used to create more effective care plans and help older adults to personalized home exercises, wellness, and/or therapy for long-term fall prevention. This technology has been shown to reduce the chance of having a fall by 60%.
More than an Independent Lifestyle
If you’re looking for a senior living community in St. Louis that’s committed to helping you maintain your independence for as long as possible, consider Friendship Village Chesterfield or Friendship Village Sunset Hills.