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Senior Fall Prevention

What You Can Do to Prevent Falls

1. Begin a regular exercise program

Frequent exercise (three or more days per week) is one of the most important ways to reduce your chance of falling. Regular physical activity makes muscles and bones stronger, as well as promoting a sense of well-being. Most types of exercise and activity are good; however, the following specifically address fall prevention:

• Yoga and Tai Chi - improve balance and coordination
• Walking - load-bearing exercise helps keep calcium in the bones

On the other hand, a sedentary lifestyle with little or no physical activity, will lead to difficulty with mobility and balance. This greatly increases the risk of falling.

Ask your doctor or a health professional about the best type of exercise program for you.

2. Make your home safer

With more than half of falls occurring at home, it’s important to occasionally assess home safety. Consider the following suggestions:

• Remove tripping hazards, such as electric cords, newspapers, boxes, shoes, etc. from stairways, halls, and high-traffic areas of rooms
• Use small throw rugs with rubberized lining or secure them with gripper pad or double-sided carpet tape (many occupational therapists recommend removing all such rugs post-surgery)
• Install grab bars in the bathroom, next to toilet and inside tub/shower
• Use rubber mat or non-slip strips in bathtub/shower
• Use plenty of light and reduce glare with lamp shades or frosted bulbs - helps compensate for poor vision
• Use night lights or leave on a light to see the way at night
• Check handrails on steps for sturdiness – adequate lighting over steps is a must
• Keep frequently used small appliances and food preparation items handy - store away less used items
• If you use a step stool, make sure it is sturdy and well designed (with a hand rail) and use only if you feel safe climbing up on it
• Wear slip-proof footwear indoors as well as out - good support, thinner soles and lower heels (no platforms and flip-flops)

3. Have your healthcare provider review your medicines

As you age, medicines may act differently in your body, compared to when you were younger. Additionally some medications or combinations of medicines can causedizziness, drowsiness or lightheadedness, which can lead to a fall. At least annually, have your doctor and/or pharmacist look at all the medicines you take, including prescription, over-the-counter (such as aspirin), vitamins and herbal supplements.

4. Have your vision checked

Limited vision can increase the risk of falling. For anyone over the age of fifty, annual eye examinations are critical for correcting vision defects and also catching “silent” eye conditions like cataracts or glaucoma. If you have glasses or contacts, wear them.