Fall Prevention Facts

Introduction

Falls can be catastrophic. The 2 year mortality rate for 75+ year old individuals who fall and break a hip is greater than for heart disease or even cancer! Yet, falls can be prevented. It doesn’t take any surgery or medication, just simple, safe, regular strength and balance balance exercises such as in a Tai Chi class.

A fall can deprive an older person of their ability to lead an active, independent life. Each year tens of thousands of older men and women are disabled, sometimes permanently, by falls that result in broken hips and other bones. Besides strength and balance exercise, simple changes at homes and in daily routines can prevent such falls.

When should I see a doctor?

Any person over 65 years of age should have their balance tested. Diabetes, arthritis, and poor vision can each contribute to diminishing agility, coordination and reflexes. Certain medications may also have side effects such as dizziness or light-headedness.

Osteoporosis is a particular risk factor for a fracture due to a fall. Bone density declines in women after menopause and in older people in general. For someone with severe osteoporosis, even a minor fall may cause fractures to occur. Thus preventing falls is very important for all older persons.

What can I do for myself?

Falls and accidents don’t “just happen.” There are steps that can be taken to reduced our chances of falling. Here are some things you can do to prevent falls and fractures.

• Check with your pharmacist if dizziness or light-headedness is a side effect of any of your medication
• Be evaluated for diabetes
• Have your vision and hearing tested.
• Wear a properly fitted hearing aid and eyeglasses if recommended by your doctor.
• Don’t drink too much alcohol
• Avoid become overheated or dehydrated
• Don’t get up too quickly after sitting or lying down. Low blood pressure may cause dizziness at these times.
• If your walking is unsteady or if you sometimes feel dizzy, use a cane, walking stick, or walker.
• Be particularly careful when walking outdoors on wet or icy sidewalks.
• Don’t wear just socks on stairs or waxed floors where you could easily slip.
• If you are carrying something when going up or down a stairway, keep one hand on a handrail.

Ways to increase your activity.

• Keep up a regular program of exercise.
• Join a Tai Chi or similar type exercise class
• A simple self-test for balance involves testing if you stand in a doorway on 1 leg for 10 seconds
  • If you can, try it with your eyes closed
  • If you can’t do it for more than a second or two then try standing with 1 foot in front the other.
  • Always reach out to the doorjam for support if needed

Here are some other examples of ways to modify your activity:

How to Make Your Home Safe Checklist:

Stairways & hallways should have:

• good lighting and be free of clutter
• secure handrails of all stairs
• light switches at the top and bottom of stairs.

Bathrooms should have:

• grab bars placed in the bath tub or shower and if necessary near toilets
• nonskid mats, traction strips, or carpet on all surfaces that may get wet
• nightlights.

Bedrooms should have:

• night lights or light switches within reach of bed(s)
• area rugs should be removed or firmly attached to the floor
• telephones that are easy to reach, near your bed.

Living areas should have:

• couches and chairs with arm rests and at proper height to get into and out of easily.
• Loose cords should not be present in any walkways

Rehabilitation

When you see a functionally oriented health care provider they will give you a comprehensive functional assessment. This will include a battery of tests to assess your balance, agility, coordination, strength, and flexibility. One of the most important treatments will involve balance training.

• Your health care provider will identify balance exercises which you can do for a few seconds, but are not too easy.

For More Information

The U.S. Consumer Product Safety Commission can send you a free copy of the booklet Home Safety Checklist for Older Consumers.

U.S. Consumer Product Safety Commission
Washington, DC 20207
800-638-2772
800-638-8270 (TTY)
Website: http://www.cpsc.gov/CPSCPUB/PUBS/701.html