Maintaining Balance and Preventing Falls

Preventing Falls and Maintaining Independence

As lifespan increases, older adults need to understand the importance of reducing their risk of fall-related injuries in order to stay independent. According to the Centers for Disease Control and Prevention (CDC, 2024), falls are the leading cause of injury-related deaths among adults aged 65 and older, with nearly 3 million emergency department visits and 38,000 deaths reported in 2021.

Why Fall Prevention Matters

As people age, changes in physical health, vision, and medication use can increase the risk of falling. A single fall can result in fractures, hospitalization, or long-term disability. Fortunately, many falls are preventable through lifestyle adjustments and environmental modifications.

Strategies to Reduce Fall Risk

Stay Physically Active

Exercise helps maintain muscle strength, balance, and flexibility. Activities like walking, tai chi, or water aerobics are especially beneficial. Consult your healthcare provider for suggestions on an appropriate exercise program (Mayo Clinic, 2024).

Review Your Medications

Some medications, including sedatives and antihistamines, can cause dizziness or drowsiness. Have your healthcare provider or pharmacist review all your prescriptions and over-the-counter supplements to identify potential side effects or interactions that may increase fall risk.

Check Your Vision

Annual eye exams are essential. Poor vision can make it harder to detect obstacles and navigate safely, increasing the likelihood of falls.

Wear Supportive Footwear

Choose shoes with nonslip soles and good arch support. Avoid high heels, loose slippers, and walking in socks, which can contribute to slips and trips.

Assistive Devices

If needed, use mobility aids like canes or walkers. They provide support and help with balance when walking.

Making Your Home Safer

Since most falls occur at home, it's important to identify and eliminate hazards:

• Remove loose rugs or secure them with nonslip backing.
• Add handrails on both sides of stairways and nonslip treads to steps.
• Install grab bars in bathrooms.
• Use nonslip mats in the shower or tub.
• Ensure adequate lighting in all rooms and hallways.
• Use nightlights and keep a flashlight nearby for emergencies.
• Keep walkways clear of clutter, cords, and furniture.
• Store frequently used items within easy reach to avoid climbing or stretching.
• Consult an occupational therapist for additional safety recommendations

Fall prevention is not just about avoiding injury but preserving independence and quality of life. By staying active, managing health conditions, and creating a safer living environment, older adults can significantly reduce their risk of falling.

References

Kakara, R., Bergen, G., Burns, E., Stevens, M. (2023, September 1). Nonfatal and fatal falls among adults aged ≥ 65 years - United States, 2020-2024. Morbidity and Mortality Weekly Report (MMWR). Centers for Disease Control and Prevention.

Mayo Clinic. (2024). Fall prevention: Simple tips to prevent falls. Mayo Clinic.