Simple Steps To Stay Steady As You Age

Falling while older can lead to severe injuries.

Each year in the United States, one in four older adults experiences a fall, a serious concern that can lead to injuries, fractures, and even fatalities. As the population ages, this issue becomes increasingly critical, prompting experts to emphasize that falls are not inevitable aspects of aging. Cara McDermott, a falls researcher at Duke University School of Medicine, underscores the potential for healthy aging without the risk of falling.

To reduce the risk of falling, several recommendations are offered:

Firstly, make your home safer by eliminating hazards such as small area rugs, improving lighting, and ensuring easy access to everyday items like pots and pans. Installing railings on both sides of stairs, using grab bars in bathrooms, and applying no-slip strips on floors can provide additional stability. Keeping floors clear and promptly cleaning up spills are also crucial preventive measures.

Using assistive devices like walkers or canes can enhance stability, provided they are properly adjusted to your height and used correctly. The National Institute on Aging provides comprehensive guidance on how to make each room of your home fall-proof.

Regular exercise is essential for building strength and improving balance, which are key factors in preventing falls. Activities like chair yoga, tai chi, and walking are beneficial, even for those with limited mobility. McDermott advises functional exercises tailored to individual capabilities, stressing the importance of consistency and enjoyment in physical activity.

Medications can sometimes increase fall risk due to side effects like dizziness or drowsiness. It’s crucial for older adults to discuss all medications with their primary care doctor or pharmacist to identify potential interactions or alternatives that minimize these risks. However, McDermott emphasizes the importance of never discontinuing medication without consulting a healthcare provider.

Regular screenings for hearing and vision, which naturally decline with age, are recommended to address sensory changes that can contribute to falls. Maintaining bone health through measures like vitamin D and calcium supplementation, along with bone density testing and appropriate treatment for conditions like osteoporosis, is also emphasized.

Recognizing that falls can result from multiple factors, McDermott advises implementing a combination of these strategies to lower overall risk. Additionally, it’s important to report any falls to a healthcare provider, regardless of severity, to investigate underlying causes and prevent future incidents.

In summary, by addressing home safety, engaging in regular exercise, managing medications, attending screenings, and prioritizing bone health, older adults can significantly reduce their risk of falling and maintain their independence as they age.