It used to be that if you fell, you got back up, dusted yourself off and blushed in embarrassment if someone saw you.
But as you age, there's a good chance a fall will bruise more than your ego. In older adults, falls often cause broken bones and other injuries that can set off a chain of events leading to declining health, isolation and the loss of ability to live independently.
About 40 percent of people over age 65 fall each year. Although most escape serious injury, many fear another fall so much that they begin to limit their lifestyle. But that's exactly what you shouldn't do. Staying active and making some common-sense changes around your home can help prevent falls and their potentially debilitating consequences.
One reason falls are more likely as you get older is that as you age, your sense of balance declines and your reaction time slows. That may make it harder for you to avoid something in your path or adjust to a sudden change in the surface on which you're walking.
Medications can also affect your balance or perception. Your risk of falling may increase if you take diuretics, sedatives, high blood pressure medications or medications for some psychological conditions. In addition, older adults are often affected by many health conditions that can increase the risk of falls. Those conditions include:
Depression, anxiety and dementia are other conditions that may increase your risk of a fall. And for some people, alcohol use even in moderate amounts may result in falls, especially when associated with other medical problems.
If you've fallen recently or believe you're at risk, discuss your concerns with your doctor at your next visit. Your doctor may check your vision, review medications you're taking and, if necessary, change your prescription.
You may also have your balance and movement evaluated. If necessary, physical therapy may be prescribed to help improve your balance and strength. Your doctor may also recommend that you use a cane or walker. Skills can get 'rusty'.
Most people can reduce their risk of falls with a combination of exercise, balance-improvement techniques and simple measures to reduce fall hazards at home.
One of the best exercises to help prevent falls is walking. Walking is a learned skill. When you don't walk often, you begin to "unlearn" it. When that happens, you may be less coordinated when you walk and your balance may be off. In addition, you may be less able to correct walking mistakes. If you trip over something, you may not be able to catch yourself. You need to walk regularly to keep from getting rusty.
Water exercise, often available in classes at a community pool or gym, can also help prevent falls by helping you to practice the skills you need to walk and do other activities. Both water exercise and walking have the added benefit of being an activity you can do with a friend. Your doctor can advise you on the best way to get started on an exercise program.
Your sense of balance can also deteriorate without practice. Fortunately, techniques for improving balance are easy to do and effective at reducing the risk of falling.
One technique simply involves practicing your ability to balance on one leg for short periods. If you feel like you may fall, hold on to a chair while you're doing this.
A more sophisticated and perhaps enjoyable method is called tai chi (TIE-chee). Originally developed in China more than 1,000 years ago, tai chi involves slow and gentle dancelike movements. It helps relax and strengthen muscles and joints. Studies have shown that tai chi is one of the most effective ways to prevent falls in older adults. In one large study, those who practiced tai chi reduced their risk of falls by about 40 percent. Tai chi classes are increasingly popular in the United States. To find out if there's one in your community, contact your local senior center, YMCA or health club.
Tai chi involves slow, gentle dancelike movments that help relax and strengthen muscles and joints. It can help improve balance and reduce risk of falls.
You can also reduce your risk of falling by making simple changes at home.
Here's a safety checklist:
Other tips to avoid falls at home include wearing rubber-soled or low-heeled shoes to prevent slips and purchasing a cordless phone to carry with you so you don't have to hurry to answer the phone. If you're worried that you may not be able to get up if you fall, you may wish to consider a personal emergency response system.
