Our 5 Favorite Fall Prevention Tips For Seniors
The data is in and it's clear, falls are one of the most common and dangerous injuries to older adults. No injury sends adults to the emergency room more than falls. No injury kills more older adults than falls. From broken hips, wrists and ribs to concussions, the danger is real.
We're talking 41,00 deaths, 3.6 million emergency rooms visits, 1.2 million hospital stays and over $80 billion dollars in medical costs every year, according to the CDC!
The good news is, research suggests it's not just bad luck that causes falls. Quite the opposite in fact. There are several factors that increase the likelihood of falling among seniors. The good news is, if you take certain precautions you can dramatically reduce the chance of a fall.
Here are 5 of our favourite fall prevention tips for seniors:
Strength and Balance Training
Research shows that exercises that target balance, gait and muscle strength in older adults can reduce your chances of falling by up to 24%! And guess what? If you do all three types of exercises you can reduce your chances of falling by up to 34%
What type of exercises are we talking about? Almost all exercises are helpful from light resistance exercises, to Tai Chi, yoga, walking, sit to stand, squats, walking the line, heel to toe and more.
Bottom line is, get on your feet if you want to stay on your feet.
Home Modifications
Removing fall hazards from your home to reduce the risks of tripping, slipping and stumbling can reduce your risk of falling by up to 40% according to some studies.
What are some of the most effecting home modifications? Here's a quick list: remove tripping hazards (clutter, wires, raised carpet lips), improve lighting, add handrails along all stairs, install grab bars by the shower, tub and toilet, add a bench to the shower or convert a tub to a curbless shower.
With over 50% of falls taking place in the home, it's a great and easy place to start.
Medication Review and Management
Research has shown that medication interventions can decrease your chance of falling by up to 70%!
Medications that cause dizziness, tiredness, blurred vision or a rapid loss of blood pressure dramatically increase your risk of falling. The CDC recommends you review your medications with your doctor, especially if you're taking any of the following drugs: anticonvulsants, antidepressants, antipsychotics, benzodiazepines, opioids, sedatives, anticholinergics, blood pressure medications, antihistamines and muscle relaxants.
You might want to ask your doctor if any of the medications you're taking are on the Beers Criteria of "potentially inappropriate medication use in older adults."
Proper Vision
If you can't see it, you can't avoid it. Helping people see through corrective eye surgery or eyewear is critical.
However, studies have actually shown an INCREASE in falls for those who have a recent corrective eye intervention. Why, you ask? Because it usually takes some time for people to adapt to new eyewear and in the days following eye surgery, patients are often challenged with temporary blurriness.
So get your eyes checked frequently, just lay low for a few days after any changes.
Check Those Feet
Believe it or not, footwear is a critical component affecting your balance, stability and gait.
Research has shown there are 6 things you should be addressing in your footwear: good fit, nice and snug, not too high of a heel, stable collar around the ankle, slip resistant soles, a firmer sole.
Aside from footwear, if you have foot ailments like bunions, ingrown toe nails, warts or soars, you should get them addressed as well to give you a more solid footing!
