Learning how to stay steady on your feet as you get older can help you live an active, healthy life. Falls are common especially among adults older than 65. Each year, approximately 3 million older adults visit the emergency department because of a fall, and 1 million are hospitalized. In some cases, one small stumble can result in a broken bone, sprain or head injury.
Once you fall, you are twice as likely to fall again. However, that doesn't mean you should slow down your activities to avoid taking a tumble. These 7 steps can reduce your risk of falling, help you avoid injuries and protect your well-being:
1. Review your health and medications with your doctor
Certain conditions and medications can affect your balance, increasing your risk of falling.
Concerning issues include:
- Chronic conditions affecting your blood pressure (heart disease), blood sugar (diabetes) or cognition (dementia) because they may cause you to feel lightheaded or confused
- Conditions affecting your bowels or bladder that cause you to rush to the bathroom
- Osteoarthritis, which can cause joint pain, decrease your mobility and require medication — all of which increase your risk of falling
- Prescription and over-the-counter medications that cause dizziness, make you sleepy or leave you feeling unsteady on your feet
Discuss your medical conditions and any medications you’re taking with your doctor, especially if you feel dizzy or off-balance. They can provide tips for reducing the side effects or recommend a different medication. However, don’t stop taking a medication without talking to your doctor first.
2. Move your body
Good balance and strong muscles — especially in your core and lower body — are key for avoiding falls. You can improve both with at-home exercises, including:
- Strength training movements, such as squats, lunges, planks and bridges, to build the muscles that stabilize you while standing
- Walking, which strengthens your legs and core while keeping your joints and ligaments flexible
- Yoga or tai chi to increase balance and strength with low-impact movements
Consistent physical activity is essential. According to the National Institute on Aging, your fall risk begins to decrease after 12 weeks (about 3 months) of exercise.
3. Get your vision and hearing checked
Your senses — specifically your eyesight and hearing — are critical for maintaining balance and moving around safely. If you have poor vision, you may not notice a potential tripping hazard. Issues affecting your ears and hearing, such as vertigo, ear infections or a passing cold, can cause dizziness and lead to a fall.
To maintain your senses, get your vision and hearing checked yearly. If you feel lightheaded or are having trouble seeing between visits, call your doctor. Make sure to use any recommended medical devices, such as glasses, contact lenses or hearing aids, to avoid an unnecessary fall.
4. Address household tripping hazards
Homes are full of tripping hazards that can cause anyone to fall. There are several ways to safeguard your house, such as:
- Fix any broken steps or uneven floorboards
- Move or tie up cords from lamps, appliances or small electronics
- Remove clutter from the stairs
- Secure rugs that are curling or sliding using a gripper pad or tape, or remove the rugs entirely
5. Add safety features to your living space
Removing tripping hazards is a good first step. You can take additional measures in your home to decrease your fall risk, such as:
- Adding nonslip treads to wood steps
- Installing grab bars for the shower or tub and near the toilet
- Lighting your walking path by adding nightlights and extra lighting to bedrooms, bathrooms and hallways
- Putting railings on both sides of your stairs
6. Choose steady shoes
Staying solidly on your feet often begins with what’s on them. Wearing only socks can make uncarpeted stairs and floors slippery. Slippers and house shoes often fit loosely and can easily catch on the edge of a carpet.
When deciding on shoes to wear inside your home, look for flat shoes with rubber soles. Choose shoes that fit snugly and move with your foot as you walk. If you are experiencing foot issues that make walking difficult, see a doctor or podiatrist.
7. Build healthy lifestyle habits
Your lifestyle choices can reduce your risk of falling. Try to limit or avoid alcohol. As you get older, you become more sensitive to alcohol, which can affect your balance and attention.
Getting enough sleep — 7 to 9 hours nightly — is also critical for fall prevention. Being well-rested keeps your reaction time, focus and balance sharp, decreasing your risk of falling. If you need help establishing a healthy sleep routine or getting quality sleep, talk to your doctor.
Contact us
If you are worried about your risk of falling, we can help. Find a doctor at MLK Community Healthcare or call (424) 529-6755 today to make an appointment.