As an older adult (or caregiver for a parent or loved one), you may closely monitor your risk for serious health conditions like heart disease or cancer. What you may be surprised to learn is that a relatively common occurrence — a fall — represents the leading cause of injury-related death among Americans ages 65 and older. In fact, falls are among the top five overall causes of death (joined by conditions like cancer, heart disease, stroke and dementia).
Not all falls are fully preventable, but you may reduce the risk of serious complications by learning more about fall prevention for seniors. In honor of Fall Prevention Awareness Month in September, the senior care experts at Canterbury Court offer these tips for preventing falls in older adults and making your home as safe as possible.
What Makes Falls So Worrisome
Nationally, one in four adults age 65 or older experience a fall each year. In Georgia, the impact is slightly higher, with 28.4% of older adults reporting a fall.
Anyone who’s ever taken a spill knows that falls aren’t fun. They hurt — sometimes just your pride, but sometimes much, much more. For older adults, the “more” can be quite significant. At least 10% of falls require medical attention and result in limited movement for a day or more.
More than 95% of hip fractures are the result of a fall. Seniors’ bones are more brittle, which means they’re more prone to fractures, and once older bones break, they take a long time to heal. In some cases, full use simply can’t be restored.
A fall that involves a blow to the head can be problematic, especially if the person who falls is on blood thinners or other medications that could increase the chance of a brain injury.
Why Even Minor Falls Are a Serious Concern
Not all falls result in death or even serious injury. However, even a seemingly mild fall can have a lasting impact.
After a fall, many older adults become extra cautious. While this can seem like a good thing on the surface, it can actually have a detrimental effect if it means that senior stops moving as often. Decreased physical activity brings on a host of health concerns and raises risk for a variety of conditions, and it also results in weaker muscles and diminished balance, which increases the chances of another fall.
Similarly, while not debilitating, minor falls can still result in painful bruising, swelling and overall soreness. Those conditions also contribute to lower mobility and related risks, and they affect a senior’s quality of life.
Another worry with a relatively minor fall is the potential for skin damage, such as a skinned knee or scrape on the arm. Seniors’ skin is fragile, and healing can take significantly longer than a young person. Tending to an injury and preventing infection can be a demanding task.
Also worth mentioning is the emotional and mental impact of a fall on an older adult. It’s very common for someone who falls to feel embarrassed or ashamed and to experience lower self-esteem and confidence in the aftermath of a fall.
Understanding the Risk Factors for Falls
Falls can happen at any time and often for a combination of reasons. However, some factors put older adults at added risk. You may be at heightened risk of falling if you:
- Experience lower-body weakness
- Have trouble with walking or balance
- Rely on a cane or walker
- Have already fallen once in the past year
- Take medications that affect your balance
- Have low vitamin D levels
- Wear glasses or have problems with your vision
- Have diabetes or other conditions that affect your senses in your extremities
- Experience foot pain
- Wear ill-fitting or poor-condition footwear
- Encounter hazards when moving through your home
Removing Fall Hazards Inside the Home
While it may seem that falls are simply accidents beyond your control, quite the contrary is true. In fact, the National Institutes of Health estimates that as many as 20-30% of falls could be prevented.
Proactive fall prevention for seniors means taking steps toward maintaining your independence and quality of life. Within your home, even relatively small changes can significantly reduce your risk of falling.
- Eliminate clutter, especially clutter that impedes clear walkways.
- Keep staircases and your primary walking areas clear.
- Upgrade lighting, if necessary, to eliminate shadows and ensure walking paths are well lit.
- Ensure switches are accessible as you travel throughout your home, such as the top and bottom of stairs or beginning and end of a hallway.
- Install night lights in strategic locations throughout the house so you can count on a well-lit path even if you have to get up in the middle of the night.
- Assess flooring to identify any rips, tears, ripples or other uneven surfaces that could pose a tripping hazard.
- Secure area rugs with strong anti-slip tape (or, even better, remove all rugs).
- Consider rearranging furniture to establish wider walkways and more efficient traffic flow from one room to the next.
- Identify any loose cords that may be spilling into walkways; tape or secure cords so they’re firmly attached and not exposed for tripping.
- Keep frequently used items, especially in the kitchen, within easy reach so there’s no need to climb. If necessary, add lower storage or rearrange shelves to keep what you need often in easy reach.
- Give special attention to the bathroom, where grab bars at the tub or shower and toilet can be useful, along with non-slip mats that make wet flooring less slippery.
- Avoid going barefoot at home; always wear shoes that fit well, with strong gripping soles and strong support.
Sometimes, more significant home modifications for fall prevention are necessary to protect you. For example, if your balance is a concern and you have to use the stairs to reach your bedroom, you may need to install a chair lift. Similarly, ramps and extra handrails can provide easier access from the exterior of the home.
Other Steps You Can Take to Prevent Falls
Talk to your doctor. Your provider can help you understand how any medical conditions or medications may impact your fall risk, including any prescriptions or over-the-counter drugs that may make you dizzy or tired. Your doctor can offer insight on how general tips on fall prevention for seniors can be tailored to your specific needs. They can help you identify supportive services and care to offset your risks.
Invite an expert opinion. An occupational therapist can help by assessing your home for potential risk factors and recommending changes, teaching you new skills and introducing you to devices that may minimize your risk, such as grabbers that prevent you from needing to climb or a cane or walker that helps keep you steady on your feet.
Get regular eye exams. As you age, your vision changes, and that can lead to perception and spatial awareness problems, along with other visual disruptions that make you more prone to falling. Consistent checkups with an eye doctor will help catch any problems in early stages, increasing the chance of correcting or slowing damage.
Prioritize regular exercise. Classes that focus on balance and strength exercises for seniors can help you maintain the ability to move freely. One popular example that many seniors enjoy is Tai Chi. You can also incorporate a series of individual exercises like chair stands, side steps and standing on one leg, then the other.
Consider whether a different living environment would benefit you. Home renovations can be costly and intrusive. Exploring options such as a senior living community could provide a practical alternative that helps protect your independence while reducing the risk of a fall.
Explore Other Options
Learn more about Canterbury Court, a senior living community in the heart of Atlanta’s Buckhead community, where independence and safety are always a priority.