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Tips for reducing fall risk
Even though falls are the leading cause of fatal and nonfatal injuries for older Americans, falling is not an inevitable part of aging. In fact, there are proven ways to reduce and prevent falls. Given that more than 50% of all falls occur in the home, the best place to start looking for ways to reduce your risk is inside your own front door.
The good news is this: making your home safe doesn’t require a lot of work or dramatic modifications. Here are five quick modifications you can make on your own:
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Secure some support: Buy a shower seat, grab bar, and adjustable-height handheld shower head to make bathing easier and safer.
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Light it up: Replace burnt-out bulbs with bright, non-glare lightbulbs. Add lighting to the top and bottom of stairs, pantries, closets, in large cabinets, and other areas where you struggle to see.
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Have a seat: Place a sturdy chair in your bedroom so you can sit while getting dressed.
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Clear the way: Keep items off the stairs and remove tripping hazards such as clutter and throw rugs.
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Store for success: Store frequently used items between your waist and shoulder height where you can access them without having to reach or bend.
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Watch out for your pet: Sometimes our “best friend” may be our biggest risk. Know where your cat, dog, or other pet is to avoid trip and fall hazards. Of note, pet fish are not tripping hazards!
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Do you know your risk?
The National Council on Aging offers a free, online falls check-up designed to help you stay healthy, safe and independent. Click here to take the 13-question check-up.
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But there’s more to avoiding falls than making changes to your home. Here’s a look at other steps you can take to reduce your risk.
Wear your hearing aids: People with hearing loss are nearly three times as likely to fall compared to those with normal hearing, but wearing a hearing aid reduces the risk of falling by 50%.
Wear sensible shoes: Loose-fitting shoes as well as those with high heels, narrow heels, and those without laces, straps, or buckles are linked to an increased risk of falling. To be safe, choose footwear with low heels and firm slip-resistant soles.
Build balance and strength: Doing strength and balance activities at least three times a week can reduce your risk of falling. If you belong to a gym, ask an employee to help you create a workout routine. Or, you can find exercises online that you can do at home for free.
Avoid using your furniture for walking support: If your balance is not steady, the best support for walking and moving about your home is with a cane or walker and not moving from varied pieces of furniture.
Don’t skip annual medical appointments: Hearing, eye, and regular check-ups are essential for staying safe from falls as you age. Instead of making excuses, make the appointments.
Pamela Duchene, PhD, APRN-BC is the Vice President of Patient Care Services and Chief Nursing Officer at Southwestern Vermont Medical Center.
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