Take the Test! What's Your Risk of Falling?

FacebookTwitterLinkedInEmailReddit

Falls are the leading cause of injury among older adults aged 65 and older. The injuries can range from severe, causing death, brain injury, or broken bones to mild, causing sprains and bruising. Nearly 25% of older adults fall at least once a year, and 10% report injuries, according to the Journal of the American Medical Association.

Several questions result from these statistics. First, are you at risk? Second, is there anything you can do to reduce your risk. Third and finally, if so, what can you do to reduce your risk. Let's tackle each question one at a time.

ARE YOU AT RISK OF FALLING? TAKE THE QUESTIONNAIRE

The CDC Screen

If you answer YES to ANY of these three questions, you are considered at risk of falling:

  1. Do you feel unsteady when standing or walking?
  2. Do you worry about falling?
  3. Have you fallen in the past year?

The Greater Los Angeles VA Geriatric Research Education and Clinical Center Test

If you answer YES to at least 4 (FOUR) of these questions, you are considered at risk of falling and should discuss your situation with your doctor:

  1. Have you fallen in the past year?
  2. Have you been advised to use a cane or walker to move around safely?
  3. Do you sometimes feel unsteady when you walk around?
  4. Do you steady yourself by holding on to furniture when walking at home?
  5. Are you worried about falling?
  6. Do you need to push with your hands to stand up from a chair?
  7. Do you have some trouble stepping onto a curb?
  8. Have you lost some feeling in your feet?
  9. Do you take medicine that sometimes makes you feel light headed or more tired than usual?
  10. Do you take medicine to help improve your sleep or mood?
  11. Do you often feel sad or depressed?

WHAT TO DO IF YOU'RE AT RISK

The good news is, you can reduce your risk of falling. The CDC's STEADI (Stopping Elderly Accident, Deaths, & Injuries) initiative recommends the following for those who were screened for a risk of falling:

  1. Exercise (evidence based exercise like Tai Chi or Yoga, a fall prevention program or a physical therapist)
  2. Review your medications with your doctor to see if any increase your risk of falling (Beers Criteria)
  3. Modify your home environment (occupational therapist)
  4. Check your vision
  5. Check footwear if feet are an issue
  6. Add vitamin D, if an issue

That said, the US Preventive Services Task Force (USPSTF), has concluded that exercise has the highest benefit overall, of reducing the risk of falling. That is not to say the other interventions aren't effective, they may be super effective if you happen to be one of the minority to be significantly affected by the wrong dosage of a medication that increases your risk of falling.

You can also use assistive equipment and technologies to help prevent falls or mitigate their impact. These technologies include canes, walkers, life alert devices and fall detectors that can call for help automatically or at the touch of a button.

WHAT ARE THE BEST EXERCISES FOR FALL PREVENTION

The World Health Organization (WHO) recommends an active lifestyle with moderate intensity exercise of 150 minutes per week combined with fall prevention exercises. This combination has been shown to reduce the risk of falling by up to 50%!

The American Geriatrics Society and British Geriatrics Society recommends exercises that focus on strength, gait, balance and coordination. Some exercise types like Tai Chi, Yoga and water exercises are recommended for fall prevention.

The Journal of the American Medical Association (JAMA) gave the following list as examples of exercises older adults could do for fall prevention in their 2024 report:

  1. Chair assisted leg abduction
  2. Step-ups on a balance ball
  3. Chair assisted leg squats
  4. Bridge pose
  5. Opposite arm and leg extension

 

 

 

 

 

 

 

 

 

 

 

Leave a comment