Falls are not something to take lightly. According to the CDC, about 36 million falls are reported in the U.S. every year among older adults. And many are serious – each year, these falls result in 3 million emergency department visits and 32,000 deaths. As we get older, our risk of falling increases. But this shouldn’t stop us from living life and doing what we love. You can take action to help prevent falls – here are the tips and information you need.
Talk to your doctor.
Most importantly, talk with your doctor about falls and falls risks. Your annual wellness visit or physical is a great time to do this.
- Work with your doctor to complete a fall-risk assessment.
- Make sure to tell your doctor if you’ve fallen in the past, worry about falling or have moments where you feel unsteady.
- Go over your list of medications, including over-the-counter ones. Your doctor will know if any might cause side effects like dizziness, sleepiness or confusion.
- Discuss whether a bone mineral density (DEXA) screening (to test the strength of your bones) or vitamin supplements (to help improve bone, muscle and nerve health) are right for you.
- Ask if you might need to start using a cane, walker or other type of support.
- Have your doctor check your feet. And ask about proper footwear (like shoes with nonskid soles rather than house slippers) and whether you might need to see a foot specialist.
More Tips
- Get an eye exam every year. Poor vision can lead to falls. Get new glasses or contacts if your eyesight has changed.
- Stay active. Many types of exercises can improve your strength, balance and gait – which can help prevent falls. Try tai chi, yoga (or chair yoga – check this workout out!) or some other fun activity. Ask your doctor what exercises are best for you.
- Make your home safer. It’s a fact – most falls happen at home. Remove clutter, throw rugs and any wires or cords that are in the way. Make sure you have enough lighting to see clearly, and get night lights for your hallways. Have sturdy handrails and good lighting on all staircases. Install grab bars in the bathroom, and get a nonslip mat for your bath or shower.
For a helpful checklist to find and fix hazards in your home, check out this great resource from the CDC. You’ll find all the actions you should take for your stairs, steps, floors, kitchen, bedrooms and bathrooms.
- Watch out for ice, snow and slippery outdoor surfaces. Winter brings extra risk for falls. Be careful when walking outdoors, and remember that ice is often invisible to the naked eye. Go slow, take your time, use handrails and other support, and wear proper shoes or boots.
Falls are serious, but they don’t have to be a part of getting older. Talk to your doctor today and take the steps you can to avoid dangers, lower your risks and stay steady on your feet.
Here are some more great links, just for you:
- Check out our podcast episode on fall risk and prevention.
- Try these at-home exercises to stay healthy and help lower your risk of falls. From our friends at Reid Health.
- Learn more about medical alert systems – an important tool for those at risk of falling – in this article from OSF HealthCare.
- Discover seven tips to help prevent falls in this short video from FirstHealth of the Carolinas.