Slip-ups and missteps happen to everyone occasionally. For older adults, though, the risk of falls increases with age, which could lead to emergency room visits or even long-term hospitalization.
A Growing Problem
Falls remain the leading cause of injury for seniors over the age of 65, according to the Centers for Disease Control and Prevention (CDC). Falls can lead to fractures in the hip, pelvis, or lower spine, and in some cases, traumatic brain injury.
The CDC estimates that every 13 seconds, a senior is being seen in an emergency room for a fall-related injury. In 2013 alone, 2.5 million seniors across the nation were taken to the emergency room after non-fatal falls.
Falls continue to be a growing problem for North Carolina seniors, according to the latest data provided by N.C. Department of Health and Human Services. The percentage of falls has increased from 65.9 percent to 69.8 percent over the course of a decade.
And for older adults who have recovered from a previous fall, they may deal with depression, feel hopeless, or be scared of falling again. As a result, many of these adults may forgo activities they once loved. Being proactive and preventing falls should be your focus as you continue to enjoy life—instead of limiting yourself.
Finding and Restoring Balance
- Your balance—also called equilibrium—plays an important role in keeping you upright and mobile, but it can decrease if you take certain medications or don’t stay active. Regular physical activity can help you stay steady on your feet.
According to Harvard Medical School, exercises that promote balance can help people react quicker before a potential fall in addition to boosting bone and brain health.
Try incorporating the following exercises throughout the week, getting at least 30 minutes of overall activity each day: - Leg Lifts Hold on to a chair and slowly lift one leg behind you or to the side, repeating up to 15 times on each side. Want to try it without the chair? Add a light pair of free weights and do bicep curls for a more intense workout.
- Walking This is one of the simplest activities that can be done anywhere. Before you head outdoors, make sure you’re wearing comfortable shoes with good soles. To get extra steps in your day, make time for short breaks, ranging from five to 15 minutes in length. Shoot for 10,000 steps a day—or five miles.
- Tai Chi This ancient form of movement relies on slow, fluid movement, constantly keeping the body engaged. Try attending a local tai chi class or group in your neighborhood or watching a tai chi workout DVD.
- Yoga Looking for something more challenging than tai chi? Standing yoga poses like Mountain and Tree can improve your posture and build your core muscles, further supporting your back and spine. To practice Mountain pose, stand up straight, with your feet together, pressing your weight into the balls of your feet. Breathe deeply to relieve extra tension in your body. Next, go into a modified Tree pose, lifting your right foot up and pressing the bottom of it into the inside of your left ankle. Hold this pose up to a minute, then switch legs.
Extra Help Staying Active
If you find yourself needing extra help getting around, there are plenty of products on the market to provide extra stability and confidence.
- Non-Slip Shoes and Socks: Brands like Nufoot offer fashionable slip-on ballet flats and Mary Jane-style shoes for ladies and sport-style booties for men.
- Bed or Couch Standers: Need next help getting out of bed or off your favorite sofa? The new stander accessory gives you something sturdy to pull up on. Today’s bed models feature a convenient pouch for magazines, television remotes, or electronics while the sofa models feature a side table/tray for eating or light storage.
- Swivel Car Cushions: These comfy cushions can help you turn your hips when getting in and out of a car.
Making Home Sweet Home Safer
- Declutter your home. Magazines, laundry, and other clutter can build up over time. Set aside a time once a week to throw out or sort items into attractive storage containers that can be stowed away on shelves or closets, keeping the floor clear.
- Remove clunky or worn-out furniture. Get rid of any furniture that is unstable or has sharp edges, which could lead to further injury if you’re trying to catch yourself.
- Secure loose cords, floor rugs, and welcome mats. Sometimes it’s not possible to keep cords out of a particular pathway. Cover these cords with tape to keep you or others from tripping. The same goes for rugs or mats used throughout the house, so use rug grip pads to keep these items in place.
- Replace rickety railings or steps. Have a carpenter address any weak areas around indoor staircases or outdoor porches so you can climb your stairs with confidence. Upgrades can also make your home look more pleasant.
- Bring everyday items to eye level or lower. Storing items out of reach can lead to falls. Keep commonly used items on or near your countertops.
- Make your bathroom a no-slip zone. Grips on the bottom of your tub or shower can help reduce slippery situations. Consider installing a shower grab bar for extra stability when getting in and out of the shower or tub.
- Illuminate your way. Use nightlights throughout your house to help you see if you need to get up in the middle of the night to use the bathroom or grab a snack.
No matter your age or activity level, if you have concerns about falling, bring it up at your next doctor’s visit so you can discuss ways to stay active and healthy that fit your lifestyle.