Reducing your fall risk
My mom has had two serious falls. She broke vertebrae in her neck the first time and her hip the next time. Both were extremely painful, required hospitalization, and significant rehabilitation. Her experience is not uncommon; 1 in 4 seniors fall each year and once you’ve fallen, the chances of falling again actually doubles.
Falls are the leading cause of injury for individuals over 65. The good news is that there are things you can do to reduce your risk of falling.
Be active. As we age, we experience a natural reduction in muscle mass. This loss can be mitigated by doing strength and balance exercises like standing on one foot and resistance exercises.
You can join a local gym or do your balance and strength exercises at home.
Adapt your home environment. Reduce trip hazards like throw rugs, cords, and clutter. Make sure areas are well lit. Install grab bars in your bathroom and rails on steps.
Wear sturdy closed-toe shoes with non-slip soles. Avoid flip flops and socks because they can easily cause a fall.
Use assistive devices like canes and walkers to give you more stability.
Get up slowly. If you pause briefly before moving after you get up, your blood pressure has a chance to stabilize. You are less likely to get lightheaded and fall.
Consult your physician/specialists. Talk to your physician about whether any of your medications cause dizziness. Schedule an annual vision and hearing test to check for glaucoma, cataracts, and inner-ear issues.
Following these few easy guidelines can significantly reduce your fall risk.
