Fall Prevention Tips in the Golden Years
1. Do appropriate strength and balance exercises. This helps strengthen leg muscles. Tai chi, yoga and regular walking also help maintain stability. And a tailored strength training program can be recommended by a health provider and created by a physical therapist or certified personal trainer.
2. Have regular check ups for your vision and hearing. Problems with vertigo will alter your balance. And reduced vision increases the chance of tripping over objects. Keep your eyeglass prescription current.
3. Review your medications with your health care provider or pharmacist. Certain medications can cause dizziness or drowsiness and increase your risk of falling.
4. Wear proper footwear. Wearing supportive footwear such as sneakers with non slip soles will provide more stability than slippers, sandals or socks.
5. Conduct a safety check of your home. Railings on all stairways on both sides to hold reduces the risk of falling down the stairs. If possible, a chair lift could be a safe alternative. Avoid area rugs that may be a tripping hazard. Use nightlights to keep areas well lit when dark. Also, avoiding clutter and furniture in walkways prevents tripping. Walk in tubs or showers are safer than getting in and out of traditional bathtubs. For those who are unstable when standing, using a shower chair and having secure grab bars in a shower and along the toilet will be useful.
6. Use additional supports such as canes, walkers or wheelchairs to help maintain balance and maintain mobility and independence. Certain health conditions including Parkinson's disease, strokes that affect walking or balance, and certain heart, lung, neurological ailments can impact your ability to walk, balance and have stamina.
7. If you find yourself falling more frequently, discuss it with your health care provider. Are falls occurring at specific times of the day or in specific situations such as in and out of the bathtub? Are you experiencing dizziness at certain times or with specific activities? Are your legs more tired doing certain things such as walking your dog? Certain medications and the times you take them can impact your activities of daily living and your doctor may be able to make a change in the time you take them or dosage if necessary.
8. If you are experiencing falls, you might consider wearing a personal emergency safety device ( PERS) to get help if you are alone.
In summary, maintaining health and independence is important as we age, so reducing the risks of falls can help keep us healthier and safe.