The 4-Step Fall Prevention Plan Every Senior Should Know

Most of us know a senior that has experienced a fall, maybe even recently. That's not surprising because 1 in 3 people over the age of 65 fall every year. That number jumps to 1 in 2 after the age of 75!

Falling is dangerous for many reasons. The most obvious are the physical injuries that result from falling, like head trauma, bone fractures and lacerations. But less well known are the long term changes in behavior associated with the fear of falling. Some seniors get so afraid of falling they become less mobile, go out less, exercise less, and become less social. As a result they face secondary health risks like loneliness, depression and muscular atrophy.

The good news is, there’s a lot that can be done to reduce someone's risk of falling. Here’s a list of 5:

1. Exercise and Improve Balance

There are several ways one can improve their balance through exercise. They can take an exercise class that follows an evidence-based fall prevention program like A Matter of Balance, OTAGO or the YMCA’s Moving for Balance. Activities like Tai Chi, Yoga and Tai Ji Quan strengthen legs and improve balance. Or, one can remain physically active throughout the week by doing appropriate recreational activities like walking, taking the stairs, gardening, golfing, swimming, biking, playing tennis and other sports and hobbies that keep them on their feet.

2. Make Changes to the Home

Most falls happen inside one's own home. There are some quick and simple changes that can be made that will dramatically reduce the likelihood of a fall, while also making the home more age-friendly.

• Make sure the home is well lit. This especially important on stairways. Use motion sensored night lights on well travelled paths;
• Add grab bars next to all toilets as well as at the entrance and inside the bathtub and shower;
• Add railings to both sides of all stairways;
• Use a non-slip mat in the shower or tub;
• Wear appropriate footwear – no high heels, wear slippers with a backing around your heel, wear footwear with non-slip rubber soles;
• Get a cordless phone, so you don’t have to rush to the phone;
• Remove carpets with raised lips, like some area rugs, oriental rugs or Persian carpets;
• Remove clutter and wires from pathways;
• Place all frequently used kitchen items within easy reach - no step stool, or tippy toes required.

3. Review Medications

Medications are a significant cause of falls. This is especially true when new medications are ingested or changes to dosages have recently occurred. Depending on the medications, they can make someone lethargic, groggy, dizzy, weak, confused and/or slow their reaction time. This is especially true of medications like sedatives, anti-psychotics, antidepressants, opiods, antihypertensives, anticonvulsants. Review your loved one's medications with their doctor and pharmacist frequently and explicitly ask if there are alternatives or changes that can reduce the risk of falling.

4. Get a Check-up & Treat Chronic Health Issues

Many falls are caused by a health condition. Some of the more common are poor eyesight, low blood pressure (dizziness), seizures and arthritis. Most health conditions and their side effects can be treated with the proper medication. As a general guideline make sure you or your loved one goes for a general check-up and an eye exam at least once a year.  

Conclusion

While falls can be prevalent among senior adults, the risk of falling can be dramatically reduced if proper precautions are taken. I’d encourage you to be proactive and take the time to lower the risk of falling, before it happens. Most of the steps are easy and have the effect of improving overall health, quality of life and living space; so why not get ahead of the game?