Ways Seniors Can Prevent Falls at Home

As we age, our bodies change in ways that can make us more susceptible to falls. Muscle mass and bone density decline, vision and hearing diminish, and medications can cause dizziness or alter our sense of balance. According to the Centers for Disease Control and Prevention (CDC), 1 in 4 adults aged 65 and over falls each year, and falls are the leading cause of fatal and nonfatal injuries in this age group. 

 Fortunately, there are several simple things we can do to help reduce the risk of falls. 

Stay Active to Reduce the Risk of Falling 

One way to prevent falls is to stay active and exercise regularly. Physical activity helps to improve your balance and strengthen your muscles, which can help you stay steady on your feet. Tai chi is a really popular form of exercise for fall prevention. It combines elements of both physical activity and mindfulness. While tai chi may seem like a slow and gentle form of exercise, don't be fooled - it requires focus and concentration and can really help improve your balance and coordination. 

Fall Proofing Your Home

Another way to reduce your risk of falling is to make your home safer.

1. Keep your home well-lit, especially on stairways and in bathrooms. Consider installing motion-sensor lights.
2. Use assistive devices. If you need help getting around, consider using an assistive device such as a cane or walker. Assistive devices will help you stay steady on your feet and prevent falls. 
3. Install handrails on both sides of stairways.
4. Clear away any clutter from stairs and walkways, such as newspapers, books, or clothes.

- Make sure all carpets and rugs are flat and securely fastened to the floor.
- Wipe up any spills right away.

     5. Always have three points of contact. Whether you're walking up steps or getting in and out of the shower, make sure you have two hands and one foot or two feet and one hand in contact with a stable surface. This simple tip will help you stay balanced and prevent falls.

Preventing Falls in the Bathroom

While there are many potential hazards in the home that can contribute to a fall, the bathroom is often cited as being the most dangerous room in the house. Slippery floors, low lighting, and sharp edges are just a few of the potential hazards that can lead to a fall. 

1. Install grab bars in strategic locations around the bathroom. Grab bars provide balance and support when stepping over the tub ledge or getting in and out of the shower. And because they can be installed at varying heights, they can be customized to meet your needs. 
2.  Make sure there is always plenty of light. Use night lights in hallways and bathrooms so your loved ones can see where they are going at night. 
3.  Install grab bars near the toilet and in the shower so your loved ones can steady themselves. 
4.  Install grab bars near the toilet and in the shower so your loved ones can steady themselves. 
5. Improve foot traction. Add non-slip mats or adhesive strips in the tub or shower and on any slippery surfaces. 
6. Make sure items are within reach. Store frequently used items like soap and towels within easy reach, so your loved one doesn't have to stretch or strain to get them. 
7. Use a raised toilet seat. This will make it easier for your loved one to get on and off the toilet. 
8.  Install hand-held showerheads. Hand-held showerheads are easier to use than fixed showerheads and can be helpful for those with limited mobility. This will allow you to adjust the water temperature without having to reach over the edge of the tub. 
9. Get a lower-hanging shower organizer. This way, you can keep all of your bath items within reach, and you won't have to worry about them falling out of reach (and onto the floor). 

Get a Good Night's Sleep

A good night's sleep is important for many reasons. Most people know that it helps to improve mood, focus and overall energy levels. What many don't realize, however, is that sleep can also help prevent falls. 

When you are well-rested, your balance and reaction time are both improved. You are also more alert and able to focus. 

Talk to Your Doctor

If you're concerned about falling, talk to your doctor or another healthcare professional about fall prevention strategies that might work for you. Falls are serious but preventable, so don't hesitate to take steps to reduce your risk.

Get your eyes checked regularly and update your eyeglasses if needed. Poor vision can make it difficult to see obstacles in your path, and even a small stumble can lead to a fall. Wearing the proper eyewear can help you avoid accidents by giving you a clear view of your surroundings. 

Conclusion

Falls account for about 3 million emergency department visits each year, and the medical costs associated with Falls are about $50 billion annually. Falls are the leading cause of injury and death in adults over the age of 65, according to the Centers for Disease Control and Prevention (CDC). 

Most falls are preventable, and there are many things that older adults can do to reduce their risk of falling.  Let’s revise these tips:

- Get your vision checked regularly and update your eyeglasses if needed. 

- Make sure your home is well-lit, both inside and outside. 

- Remove anything you could trip over from stairs and walkways. 

- Use a nightlight in your bedroom and bathroom. 

- Wear shoes that fit well and provide good support. 

- Do strength and balance exercises regularly. 

By following these fall prevention tips, you can help yourself or a loved one stay safe and independent.