Preventing Falls in the Home
According to the CDC (Center for Disease Control) one-third of Americans over the age of 65 fall each year with thirty percent of those falls leading to a trip to the emergency room. Many of the seniors that fall, but are not injured, still develop a fear of falling that greatly interferes with their quality of life. Luckily there are things that you can do right now to help keep yourself steady on your feet.
Your first step should be to take care of yourself. That means getting yearly eye exams and regular physicals. You should also have your physician or a pharmacist check all of your prescriptions to make sure you are not taking medicines that conflict with each other or can cause dizziness. Talk to your physician about any other health factors that can contribute to falling such as osteoporosis.
Your doctor may suggest you try exercise as a way to increase strength and stability. Exercise has the added benefit of making you more likely to recover from injury should a mishap occur. The following is a list of tips for increasing bone health and balance.
- Do a variety of activities to exercise the bones and muscles in different ways.
- Exercise that puts weight on the bones (ie running vs. swimming) is best for bone development. Walking, dancing, tennis, and jogging are all good examples.
- Short energy burst is better than long exercise sessions. Work your way up to 2 exercises sessions of 15 minutes each.
- Pilates or training with light weights is good for muscle building.
- A yoga class or Tai Chi can help with balance and coordination issues.
- Some simple home improvement measures can go a long way in preventing dangerous falls. Since falls can happen to anyone, you may want to pass the following list on to friends and family so they can make their home a safe haven too.
- Use double-sided tape or non-slip backing on all throw rugs.
- Do not leave stacks of books or other objects on the floor.
- Tape electrical cords down or against the wall.
- Use non-slip rubber guards on wooden stairs.
- Make sure all hallways and stairways are well-lit. Use nightlights in the evening.
- Upgrade the lighting throughout the house to include brighter bulbs.
- Install (or secure) handrails on both sides of the stairway.
- Use non-slip mat in the tub or shower.
- Consider having safety bars placed inside the tub.
By taking care of your body and your home you can remove many of the hazards that lead to falling accidents. Simply being aware of falling dangers will decrease your risk of a falling injury. Keep an eye out for falling hazards around the community like icy sidewalks or uneven steps to help keep your feet firmly on the ground.
