Preventing Falls In Your Home

According to the National Council on Aging (NCOA), falls are the leading cause of both fatal and nonfatal injuries for people aged 65+, and one in four older Americans falls every year.

Falling is not inevitable as we get older, and there are a lot of things that can be done to help prevent falls. Talk with your medical provider if you have fallen or are fearful of falling.

Risk Factors For Falling

One of the most common risk factors for falling are physical changes that happen in our bodies as we age. Our hip and ankle strength are very important when it comes to our balance. It can be common to lose strength and flexibility in our legs as we age, but the good news is these things can be prevented or improved with regular activity and specific exercises.

In addition to leg weakness and decreased flexibility, there are other risk factors that should be considered to help prevent falling.

• Getting your vision checked annually and updating your glasses as recommended by your eye doctor can be helpful in making sure that you see tripping hazards and obstacles.
• Some prescription and over the counter medication can cause dizziness, dehydration and other factors that may lead you to be more likely to fall. If you notice a sudden change in your balance or symptoms after starting a new medication, be sure to discuss this with your doctor or pharmacist.
• Limit the amount of alcohol you drink.
• Wear rubber-soled and low-heeled shoes that fit properly and support your feet. Don't wear loose-fitting slippers that could cause you to trip.
• Be careful on wet or icy sidewalks.
• Exercise regularly to stay flexible and keep your bones strong.

Often, simple home modifications such as taking up throw rugs and installing grab bars in the bathroom or shower can go a long way in helping to improve safety and decrease likelihood for falling.

Exercises To Improve Balance

Common exercises to help address hip and ankle weakness should be a regular part of your routine to help improve your balance. One of the best exercises you can do is called a sit to stand.

Sit To Stand

The sit-to-stand exercise builds leg strength and improves body mechanics and balance, which are all important in reducing falls.

1. Start by sitting on a sturdy chair, making sure it will not move. You should be able to sit comfortably with your feet flat on the ground. Have a sturdy support surface in front of you, so that you can reach to it for support if you start to feel unsteady when standing.
2. Lean your chest forward over your toes, shifting your body weight forward. Squeeze your bottom muscles and slowly rise to a stable standing position.
3. Slowly sit back down to the starting position and repeat 10 times.
4. If necessary, place your hands on the arms or seat of the chair and push through your hands to help stand and sit. The goal is to not use your hands at all.

Heel Raises

Your ankle muscles are also very important in helping to improve your balance and decrease risk for falling. The heel raise exercise can build lower leg strength and improve your ankle stability.

1. Start by standing upright with feet about hip width apart. Use your hands or fingertips to steady yourself on a stable surface in front of you.
2. Slowly lift both of your heels so that you will be balancing on the balls of your feet.
3. Lower yourself back to the ground gently and repeat ten times.

Help From A Physical Therapist

While these exercises can be helpful in addressing hip and ankle weakness, if you are concerned about falling, a physical therapist who specializes in balance and fall reduction can provide additional help. A physical therapist will complete a thorough examination and customize an exercise program to meet your specific needs as well as possibly recommend an assistive device to help keep you safe.

Falls can result in serious injuries and are not inevitable with aging. Take time to complete the NCOA’s Falls Free CheckUp (ncoa.org) and discuss the results with your doctor. If you have potential hazards in your home, address them to take the first step to help prevent falling and possibly serious injury.

See Your Healthcare Provider If You:

• Feel unsteady
• Feel as if the room is spinning around you
• Feel as if you’re moving when standing still
• Lose your balance