Three Tips for Reducing Fall Risk for Older Adults

Falling represents one of the most pressing health concerns facing older adults.

As people consider ways to prevent falling, either for themselves or a loved one, it can seem daunting – with so many risk factors, how can we prevent them all?

It doesn’t have to be overwhelming – here are three ways you or a loved one can take action:

1) Start or Expand a Workout Routine

We begin losing muscle mass in our 30s, and that deterioration increases the risk of a fall as we age.

To counteract that, a regular fitness routine can help maintain and even build muscle mass and improve balance, lowering the risk of a fall. The CDC recommends 150 minutes of activity per week, which breaks down to 30 minutes, five times a week.

If fitness isn’t currently part of your daily habits, see your primary care physician to get a physical and recommendations on where to start. From there, they might offer some basic exercises you can perform daily to get started. You might also want to consider seeing a certified trainer with expertise in the fitness needs of older adults.

If you’re already active, safely increasing and mixing up your activity not only helps physically, but challenges the brain and can help with cognition.

2) Go Room-By-Room

Scan your home for fall risks, and as you do, here are a few things to consider:

• Remove loose cords and wires or fasten them to baseboards or the floor where possible;

• Remove unnecessary clutter like piles of newspapers, magazines, laundry, etc.;

• Install non-slip mats or pads in the shower or tub;

• Install weight-bearing grab bars or railings for assistance getting up and down in the bathroom; and

• Check that all light bulbs work, and have replacements on hand.

3) See Your Doctor

We mentioned earlier seeing a doctor about starting a fitness program, but it’s vital to keep up with routine appointments, especially if you haven’t been in a while.

For one, the doctor can perform tests to gauge your balance and walking gait, two important factors in fall safety for older adults. Gait and balance diminish with age, so it’s vital that your doctor track any deterioration.

Furthermore, eyesight and hearing tests are also vital – many falls occur because people can’t see a hazard, or hear something or someone, around a corner. If you already wear glasses, make regular eye appointments to ensure your prescription still fits your needs.

This article is courtesy of Prestige Assisted Living at Visalia. To learn more about their wellness programming or community, or to book a tour, visit prestigecare.com/Visalia or call (559) 735-0828.