Don’t Let a Fall Bring You Down

Anyone can fall at any time, and certainly no one intends on falling, but the risk is higher for older people. According to the American Academy of Family Physicians, falls occur in about a third of people aged 75 or older who are living in their homes.

Keep Up with Your Body

As a person ages, many things physically change in our bodies, like vision, hearing, muscle strength and our reflexes. Often, medical conditions like diabetes or a heart condition can affect a person’s balance and lead to falls. Even medications can sometimes have side effects that cause dizziness or light-headedness. The good news is that you can help steer clear of falling by taking some preventive steps.

Exercise to Keep Fit

The National Center for Injury Prevention and Control considers exercise to be one of the most important ways to reduce your risk of falling. Exercise keeps you stronger and feeling fit. Many exercises can be helpful in improving your balance and coordination. Talk with your doctor or health care worker about the type of exercises that are best for you.

In Plain Sight

Poor vision can increase your chances of falling. Have your doctor check your eyesight. Several things, like wearing the wrong glasses, cataracts and glaucoma can impair your vision.

The Medicine That Goes Down

Have your doctor or pharmacist check the medications you are taking, including non-prescription medications. Some medications, or combination of medications, can make you dizzy or light-headed which can lead to falls.

Getting Around

If you find yourself losing your balance or sometimes feeling dizzy, use a cane or a walker to assist you. This is especially important in bad weather like snow or rain.

Shoes that support your feet and that are low-heeled with rubber soles are best for helping you to keep your footing. If you can, try not to wear slippers or just socks, especially on slick flooring.

Safe and Sound at Home

You may feel safe in your own home, but even the most common household items and areas can be hazardous. Read through the following lists and make the necessary changes:

In common areas:

* Keep your stairs, hallways and walkways clutter-free.

* Use good lighting throughout the rooms of your house.

* Keep cords and wires well out of the way.

* Remove throw rugs to prevent tripping on them.

* Use chairs and sofas that are easy for you to get into and up from.

* Be careful around pets that can get caught up around your feet.

* Don’t rush to answer the telephone, especially if it is not near you.

* Consider carrying a portable telephone that you can keep near you.

In the bathroom:

* Never grab a towel rack or soap tray for support in the shower. Instead, install grab bars next to your toilet and in the shower.

* Use non-slip bathmats in the bathtub and shower.

* Use a shower chair and a hand-held shower attachment.

On the stairs:

* Make sure handrails are securely fastened on both sides of your stairs.

* Always keep at least one hand on the railing.

* Make sure you can see each step before you take it.

* Avoid carrying things up or down the stairs that block the view of your next step.

How to Get Up From a Fall

It is wise to take precautionary measures, like those listed above, to help prevent yourself from falling, but you should also know what to do in the event a fall cannot be avoided.

It is easy to say, but sometimes hard to do, but try not to panic after a fall. The American Academy of Orthopaedic Surgeons (AAOS) recommends that instead, take several deep breaths and try to determine if you are hurt. If you feel you have suffered an injury, do not attempt to get up. Call 911 or get help from a family member.

If, after a fall, you feel like you are not injured and are strong enough to get up, try to follow the suggestions of the AAOS:

* If possible, try to fall on your side or buttocks. Roll over naturally, turning your head in the direction of the roll.

* If you can, crawl to a strong and stable piece of furniture, like a chair, that you can use as a support to help pull yourself up. Put both hands on the seat.

* Slowly begin to raise yourself up. Bend whichever knee is stronger and keep your other knee on the floor.

* Finally, slowly twist and sit yourself in the chair.