Fall Prevention for Seniors

Your Risk of a Fall

Staying on your feet is critical to maintaining health. Among older adults, falls are the No. 1 cause of fractures, hospital admissions for trauma, loss of independence and injury deaths, according to the National Institute on Aging. In California, more than one million seniors fall each year, with approximately 100,000 of those falls resulting in serious injuries or fatalities, according to the San Mateo County Fall Prevention Task Force.

Risk factors for falling include:

• A fall or near fall in the past six months
• Fear of falling
• Fainting or feeling dizzy
• Problems with your balance
• Muscle weakness in your legs
• Loss of feeling or numbness in your legs or feet
• Difficulty breathing or shortness of breath
• Changes in your vision
• Problems with routine activities (getting dressed, bathing)

Reducing Your Risk

If you determine that you may be at high risk of a fall, take action now. Since bone quality decreases with age, you are at a higher risk of a bone fracture if you fall, and once a fracture occurs, it may lead down a slippery health slope. For example, researchers have linked hip fracture in people over age 50 with a significantly higher risk of dying in the years following the fracture. One meta-analysis found a 2.5-times greater risk of death in men and a two-fold greater risk of death in women at two or more years after a hip fracture.

To reduce your risk, start by assessing your home. Since your home is familiar and may feel safer than it is, it can be a good idea to get the opinion of a person who can look at your home with fresh eyes and help you spot dangers. Some simple steps that can make a big difference in reducing your risk of a fall at home are:

• Remove clutter, rugs, hall runners, and other trip hazards.
• Use no-slip mats in the bath tub.
• Install grab bars in the showers and by the toilet.
• Add handrails on both sides of staircases.
• Add more lighting to improve visibility.

Next, assess your health. Are you taking medications that can cause dizziness, fatigue and impaired judgment? Has your vision declined as you’ve grown older? Is a lack of strength making you unsteady on your feet? Here’s what to do:

• Visit your doctor for a hearing and vision check-up.
• Have your doctor or pharmacist review all medications you are taking, both prescription and over-the-counter drugs.
• If you’ve experienced dizziness, have your blood pressure checked both lying down and sitting up.
• If you wear bifocals, these can interfere with judging distances properly when looking down at your feet. Consider getting a regular distance-vision-only pair for when you don’t need to view objects close up.
• If you may be at risk for osteoporosis (brittle bones), ask about testing your bone density and whether you might benefit from taking a vitamin D supplement with calcium or medications to slow bone loss.

Finally, there are simple exercises you can do to strengthen your body and improve balance. Stronger legs in particular can help prevent falls. In addition, exercise can help strengthen bones and thereby minimize damage from a fall, should one occur. Ask your doctor about starting a low-impact exercise program suitable for seniors or signing up for a fall-prevention class.