Take Strides Now to Reduce Your Fall Risk

Posted October 12, 2023 by Kel Riley, CMO

Person stretching

Finding balance in all areas of your life—including your body—is important. As we age, our sense of balance decreases—as early as age 50—putting people at an increased risk for falls and fall-related injuries.

In fact, falling is one of the most dangerous medical issues facing older people. According to the U.S. Centers for Disease Control and Prevention (CDC), one in four adults over age 65 falls each year, and one out of five falls cause serious harm, such as a broken bone or head injury.

Aging can affect the body’s systems responsible for balance, such as vision, your brain and vestibular system (the balance organs in your inner ear). In addition, side effects from medications or chronic conditions, such as arthritis, stroke and neurological disorders, including Parkinson’s disease, can affect your brain and central nervous system. All of these factors put adults at a higher risk for falls and serious injury.

Have you felt less stable when walking downstairs? Or have you experienced dizziness after getting up out of a chair or bed? If so, SummaCare offers three fall-prevention strategies to help you improve your sense of balance and avoid serious injury.

Most falls are caused by a combination of risk factors. Talk to your healthcare provider and take the necessary steps now to help prevent future falls. It might just be your ticket to living independently longer.

Talk to your doctor to minimize your fall risk

Start with an evaluation by your doctor or primary care provider (PCP). Ask if any of your health conditions and symptoms could be contributing to your fall risk.

For example, certain eye or ear disorders can increase your risk for falling. Symptoms such as dizziness, joint pain, shortness of breath or numbness in your feet and legs can make you feel unsteady on your feet. If your symptoms are not well managed, ask your PCP for ways to minimize them.

In addition, ask your PCP to review your medications for side effects or drug interactions that could increase your risk of falling. For example, sleeping pills and sedatives can affect coordination. Some blood pressure medications can cause blood pressure drops upon standing and cause dizziness, while some antibiotics can damage the inner ears, creating balance problems.

Be sure to always bring a complete list of your medications and dosages, doing so gives your PCP a full picture of what you’re taking.

Incorporate balance exercises into your routine

Balance exercises and physical activity can reduce your fall risk by improving strength, coordination and flexibility. Inactivity, on the other hand, can result in loss of muscle tone, weakness, poor posture and impaired balance.

Yoga, Pilates and tai-chi are great practices for building strength, balance and flexibility. However, always consult with your PCP before starting any new exercise routine.

Pilates includes moves that help you stretch and strengthen your core, back and lower body, which is key for better balance. Holding yoga poses naturally challenges and improves your sense of balance. Tai chi incorporates a series of slow, meditated poses that gradually shift your weight and extend your limbs to challenge your balance.

If you’re nervous to exercise because of a fear of falling, ask your PCP for a referral to physical therapy. A physical therapist can identify problem areas and develop an individualized exercise routine that can be effective in helping to reduce falls and fall-related injuries.

Eliminate environmental risk factors

Eliminating hazardous conditions in your physical environment and daily activities is an important strategy for fall prevention.

You can reduce the risk in your home by:
• Installing grab bars and nonskid tape in your tub and shower. Use nonskid bath mats or install carpet in the bathroom. If necessary, use shower chairs and bath benches to minimize fall risks.
• Making sure hallways, stairwells and bathrooms are well lighted. Install nightlights to illuminate pathways. If you need to get up in the middle of the night, turn on a light so you can see where you’re going.
• Securing treads, rails and area rugs. Make sure area rugs are anchored to the floor and smooth. Also, install handrails on both sides of the stairwell. If stairs are a concern, avoid using them by bringing all your necessities to one floor.
• Eliminating raised doorway thresholds in all rooms.
• Removing clutter wherever possible. Establish clear walking paths by rearranging furniture and keeping electrical cords and other unnecessary items out of the way.

In addition, wear sturdy shoes with good traction. Flip-flops or shoes with heels are not good options. It may be necessary to use a mobility aid such as a cane, walker or scooter, especially on uneven ground or in unfamiliar surroundings.

Remember, fall prevention is an investment in your independence. The key to improving your balance is to keep you moving (even if that means seeking assistance to do so). Take strides now to reduce your risk.