According to the National Institute on Ageing, more than one in every four persons over the age of 65 falls each year. Fortunately, this is an avoidable threat. "Falls are not inevitable," says Emily Nabors, associate director of innovation at the National Council on Aging's Centre for Healthy Ageing. "There are many things you can do to reduce your risk." Preparing for falls may bring up shame or anxieties about getting older, but experts say these steps are investments in your future self. Here's what they claim will help.
What are the leading causes of falls in older people?
According to Nabors, fall risks are classified as either internal or external. Internal dangers may include eye impairments, balance concerns, or movement issues. External threats include hazards in your house and community, such as uneven sidewalks or electrical cords in walkways.
More than half of all falls among older persons 65 and older occur at home, according to Nabors. Dr. Angela Sanford, an associate professor of geriatric medicine at Saint Louis University School of Medicine, says that falls can occur due to a variety of circumstances. This combination is unique to each individual, but a reduction in blood pressure, which is frequently caused by drugs or dehydration, is common. Low blood pressure can produce dizziness, impaired vision, or fainting, which increases the risk of falling. Jennifer Nash, a physical therapist and associate professor at the University of Nevada, Las Vegas, argues that isolated older persons are at a higher risk owing to inactivity. Lack of movement lowers strength, balance, and flexibility.Tests can help estimate your risk of falling. Nash tests a client's ability to get up and down from a chair without using their arms. Furthermore, walking slower than one metre per second puts you at risk. Carers can assist reduce dangers. This family resource guide was prepared by the National Alliance for Caregiving and the National Council on Ageing. It covers themes including how to discuss fall concerns with a loved one and how to construct a prevention strategy.
What do I do if I’m scared of falling?
Falling can induce a fear of falling. According to Nash, this might lead to a decrease in activity, which raises the chance of falling. According to Sanford, in these circumstances, physical treatment can boost confidence while also improving gait and balance. The danger of falling grows with age, but Nabors points out that falls can happen to anyone, regardless of age or degree of activity; people of all backgrounds should endeavour to lower their risk.
What can I do to prevent and recover from falls?
If you fall, your chances of falling again are twice as high. Check your risk level using this brief National Council on Ageing questionnaire.According to Nabors, you should consult your doctor about your possible fall risks, which may include visual impairments, balance concerns, and certain chronic disorders like arthritis. Nash recommends annual eye and hearing tests. Nabors recommends that you talk to your doctor or chemist about medications and their related hazards once a year or if you start a new prescription. Side effects or interactions with other drugs can raise the risk of falling. Be aware of how alcohol may interact with drugs. According to Nash, staying social can also help prevent falls. Relationships encourage us to establish plans, which naturally boosts physical activity.According to Nabors, improving and maintaining strength and balance reduces your risk of falling while increasing your resilience if you do fall.
How can I improve balance as I age?
Jonathan Lee-Confer, an assistant professor in the University of Arizona's physical therapy school, believes it's best to assess your balance and strength before a fall. He renames fall prevention exercises "activity promotion". And the sooner you begin, the more equipped you will be for future years. Physical therapy is an effective preventative method. Learn some approaches, practise at home, and evaluate as needed. There are various resource guides for
Practise at home, if it is safe to do so. Wall squats, heel lifts, and hip circles are common fall-prevention exercises that emphasise balance and leg strength. Tai chi and yoga can be particularly beneficial for balance. Nash believes that physical treatment is critical in your later years if you are unable to move down to and then up from the floor without assistance. She assists clients in catching themselves if they experience an unexpected loss of balance.
According to Lee-Confer, arm movements aid to maintain equilibrium during a fall. His findings imply that having strong arms and legs may reduce the chance of debilitating falls. Quick lateral side lifts with dumbbells can be useful. He argues that training the arms to move quickly "reduces how much our centre of mass moves". "We're more likely to regain balance and less likely to lose balance in the first place." Certain activities can be useful, but simply staying active helps. Nash recommends raising your heart rate for a few minutes and engaging in a variety of physical activities, such as gardening or walking. However, consult your doctor before beginning any new physical activity to ensure that it is safe and appropriate.
How can I modify my home to prevent falls?
Increasing home safety and support may seem difficult, but it is actually easy than most people realise. The Centres for Disease Control and Prevention (CDC) provides a preventive checklist. "Many home modifications are simple, easy and often free," according to Nabors. She recommends beginning with a budget and a list of priorities. For example, if getting outside is crucial, repair broken outside steps and provide a handrail. Simple tidying can help: remove clutter, fasten carpets, and keep stuff off the stairs. Nabors recommends keepingcommonly used objects within reach and placing a solid chair in the bedroom and kitchen to provide support when dressing or cooking. She believes that carrying an armful of goods or groceries can obscure tripping dangers.proposes putting a table near the front door where you may place them. Replace burnt-out light bulbs with bright, non-glare replacements, add night lights between the bedroom and bathroom and install a shower chair and adjustable shower head. Installing grab bars around the tub or shower, upgrading to a curbless shower, and enlarging doorways and corridors to accommodate a walker are all more expensive but worthwhile improvements. For more complex health needs, see a specialist, such as an occupational therapist, about a home evaluation. They understand.