Fall Prevention Basics
Falls, slips and trips need not be a necessary part of getting older. At the Arizona Fall Prevention Coalition we believe that preventing falls and fall injuries in the elderly is achievable with the right information and an increase in public awareness.
How Can We Prevent Falls?
Researchers have identified that the most effective fall prevention programs have several key components.
- Understand what may put you at risk of falling. Some risks can be reduced through medical and medication management; health care providers can help to identify risks and develop a plan to reduce your risk of a fall.
- Specific physical activities and exercises can target and reduce fall risk by increasing your balance and mobility skills.
- Changes to your home and community environment can reduce hazards and help support you in completing daily activities safely.
While this is not a comprehensive list of fall prevention strategies, it's a great place to start:
Medication Management (Risk Assessment and Follow-up)
The first step is to talk with a health professional about getting a fall risk assessment. During your routine doctor visits, why not ask your doctor about your risk of falling? Some of the health factors that can contribute to falls are osteoporosis, being over age 80, changes in balance and walking patterns, changes in vision and sensation, and taking multiple medications. Certain medications cause older adults to experience dizziness.
Once you have an idea of some of the risks and how you might be affected, you can work with your doctor, other health professionals, and your family to determine what factors can be modified to reduce your risk.
Physical Activity
Balance, flexibility, and strength training not only improve mobility for the elderly, but it also reduces the risk of falling in older adults. Statistics show that the majority of seniors don’t exercise regularly; in fact 35% of people over the age of 65 do not participate in any leisure time physical activity at all. This lack of physical exercise not only increases your risk of a fall, but it makes it harder for you to recover after a fall injury.
Experiencing a fall sometimes leads to a self perpetuating circle; the fear of falling again prevents older adults from exercising, which in turn makes another fall more likely. But you needn’t worry; there are many creative, low-impact forms of physical activity which can be performed while sitting or standing, all of which aid with fall prevention.
Good fall prevention activities improve strength, balance and flexibility; and they don’t have to make you sweat to be effective. Dancing, walking the dog, or Tai Chi are all suitable examples of beneficial exercises for the elderly.
Home and Environmental Modification
Your environment can present many hazards. At home older adults are commonly concerned about falling in the bathtub or on steps. In the community there can be trip hazards such as uneven or cracked sidewalks. By making some simple home modifications, and by being more aware when out in the community, you can feel safer and prevent falls.
For example, the bathroom can be modified by installing grab bars in the shower or tub, by having a place to sit, and or simply having non-slip surfaces. Steps can have handrails, adequate lighting, and contrasting colors or edges between steps. Community sidewalks in poor condition can be reported to city officials for repair.
More questions? Contact us
If you have any questions please contact the Arizona Fall Prevention Coalition through the Area Agency's 24-hour Senior HELP LINE at 602-264-HELP (4357) or by email here.