No matter how old you are, a fall can affect your quality of life. It all depends on how you fall and the surface on which you fall. When you are over the age of 65, though, even minor falls can result in major injuries, such as hip fractures, head trauma, or broken bones. One report found that one in four older adults fall annually within the United States. After you fall once, your chances of falling again double.
Besides compromising independence and quality of life, falls can bring about financial worry. That all depends on the extent of care that you require while recovering from the fall. The following tips can help you reduce your risk of falls, whether you are at home, a care facility, or out and about.
Fall-Proof Your Home
The National Council on Aging (NCOA) reports that most falls occur within the home. Fall-proofing the home doesn’t mean that you have to do extensive renovations or anything like that. There are simple changes you can make, such as the following:
- Add better lighting
- Increase the placement of light controls to avoid walking to switches
- Keep walking areas free of clutter
- Install railings on both sides of any stairs/steps
- Mount grab bars in high slip areas, such as the bathroom
- Use motion- or voice-activated electronics
- Place cookware and high use items in places that are easy to reach
- Use night lights
- Attach carpets firmly to the floor with nonslip pads
- Wear nonslip footwear
- Secure cords out of the way
- Maximize open space by rearranging your furniture
Keep Your Hands Free
Your hands are some of the best tools you have for keeping you upright. If you stumble, you instinctively reach out to grab onto something for stability. Unfortunately, that is also why a lot of people break their hands and wrists. They attempt to brace themselves on the ground, instead of rolling. That said, keeping your hands free means that you can easily grab onto something if you lose balance. Keep your hands available at all times by using backpacks or shoulder bags when possible. Consider taking more trips to and from the car if you buy groceries, only carrying one or two things at a time. You can also use a grocery delivery service that brings items straight to your door.
Engage In Balance And Strength Training Exercises
As you age, your physical capabilities decline. Available data suggests that muscle mass loss occurs at about 1% annually, with up to 50% loss by the age of 80. Some older adults also develop sarcopenia, a musculoskeletal disorder that causes declines in muscle mass, performance, and strength beyond what occurs as part of the natural aging process. The body changes with the decrease in strength, which is why balance worsens. For this reason, it is beneficial to keep up with balance, strength training, and cardiovascular exercises. Doing various movements that encourage core strength can help you maintain strength and stability.
Improve Sleep Hygiene
According to researchers, poor sleep is linked to an increased risk of falling across many age groups. Poor sleep can cause daytime sleepiness, attention problems, and poor balance, all of which increase the risk of falling. There are many ways to improve your sleep, but some common recommendations are listed below:
- Limit screen time or blue light exposure at least one to two hours before bed
- Stick to a pre-sleep routine
- Go to bed and wake up around the same time every day
- Skip caffeine, alcohol, and large meals before bed
- Limit daytime naps, especially those in the late afternoon
- Go to bed only if you are tired
- Keep your bedroom cool, dark, and peaceful
- Exercise regularly, even if it’s just a neighborhood walk
Use Support Equipment
Canes, rollators (a type of walker), scooters, and regular walkers can be useful supportive devices that reduce falls. Within recent decades, mobility devices have made substantial improvements. Walkers are very lightweight and easily transportable. Newer scooters are now capable of higher speeds and smoother movement on uneven terrain. A walking cane can also encourage you to stay active, while providing support at the same time. If you love animals, consider getting a service dog to improve quality of life.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
