Preventing Falls in Seniors

Falling down is no fun for anyone—except maybe for some snowboarders. For older adults, a fall can be devastating.

According to the Centers for Disease Control and Prevention, one-third of adults age 65 and older falls each year, and among this age group, falls are the leading cause of death from injury. Falls by seniors are also the most common cause of nonfatal injuries and hospital admissions for trauma.

While age alone doesn’t cause falls, the physical changes of aging increase their likelihood. Common risk factors include muscle weakness, problems with gait or balance, vision impairments, low blood pressure, arthritis, and depression. Sometimes, older people don’t want anyone to know that they’ve fallen. But whether or not a person has actually been hurt, each fall puts him or her at higher risk of another, more serious, fall.

For all these reasons, if you have taken a spill, be sure to tell your doctor. He or she can assess you for these and other conditions, most of which are highly treatable. For instance, you might be advised to lower your dosage of certain medications or to add a vitamin D supplement. Your doctor might also recommend a change in footwear, or refer you for physical therapy.

Of course, the best outcome is to avoid falling in the first place—which two-thirds of seniors are already successfully doing. Here are some preventive measures you can take to stay steady on your feet.

Exercise to Improve Strength and Balance

It’s never too late to build strength and improve balance. Talk to your physician if you have not been exercising or if you need ideas for safe ways to work on this.

One very simple but practical thing to master is standing up from a chair, ideally without pushing off with your arms. If you require a walking aid, use it. Some people find tai chi beneficial as well. Tai chi is a slow, meditative exercise designed to reduce stress and improve balance.

Be sure to do some form of physical activity at least several times a week. Staying active is the best way to avoid joint stiffness and keep muscles strong. Don’t let a fear of falling keep you from doing what you’re able to do.

Make Your Home a Safer Place

Approximately 60 percent of falls occur at home, so take a critical look at your environment. Start by de-cluttering your living area and stairs, and then look for potential tripping points. For instance, remove or tape down throw rugs and electrical cords. Install grab bars or armrests by the toilet and in the shower. Use a slip-free surface in the bathtub, or consider using a shower chair and a handheld shower head.

Little changes can make a big difference. Use chairs with arms in case you feel unsteady, and adjust the height of your mattress so that you are able to get in and out of bed easily. Increase the lighting both inside and outside your home. (You may even want to consider motion-detector lighting.)

At home and away, make note of uneven surfaces, such as cracks in the sidewalk. If you report them, the city might even fix them for you. Watch out for pets or toys that might be underfoot.

Finally, consider investing in an emergency alert button, or at least carry a cell phone, so that if you do fall, you will be able to reach someone who can get help.

Dr. Melissa Molsee is an internist at PacMed’s Renton clinic location. She received her medical school degree and did her residency training at the University of Washington. Dr. Molsee is accepting new patients and enjoys international health, preventive medicine and general internal medicine. To make an appointment or to learn more about Dr. Molsee, click here.

March 2011

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