Did you know that one in four older adults will suffer a fall each year? Once an older adult has experienced a fall, the chances of having another one increases. Understanding fall causes, reducing risks, and taking actions to protect yourself or loved one is key to maintaining independence and reducing the likelihood of falling.
A fall is defined as an unintentional change in position coming to rest on the ground, or onto the next lower surface. For older adults, falls are particularly concerning because they are the leading cause of injury, disability, and early placement in assisted living facilities.
It’s important to recognize that even if the fall didn’t result in a severe injury, the aftermath can still have long-term effects on mobility and independence. After a fall, physical changes can occur, such as weakness or fear of falling, which may lead to decreased activity and further loss of strength and balance.
What Factors Contribute to Falls in Older Adults?
Understanding these risk factors can help you take proactive steps to reduce the likelihood of a fall.
Personal Risk Factors Include:
- Postural hypotension (a drop in blood pressure when standing up)
- Chronic conditions such as diabetes, Parkinson’s disease, or COPD
- Medications that may cause dizziness or drowsiness
- Vision problems like glaucoma or cataracts
- Balance and strength deficits
Environmental Factors Include:
- Clutter or obstacles in the home
- Poor lighting, making it difficult to see steps or thresholds
- Slippery surfaces in bathrooms or kitchens
Home Modifications to Reduce Fall Risks
Making some changes in the home can significantly lower the risk of falling. Below are a few suggestions that you can do independently or work with a physical or occupational therapist to implement.
- Install grab bars properly: Grab bars can be helpful; however, it’s crucial to have the right kind installed in the proper place.
- Improve lighting and reduce clutter: For those with low vision, ensure that high-traffic areas like hallways and bathrooms are well-lit and free of obstacles.
- Check for slip hazards: Make sure floors are even, and rugs are secured to avoid tripping.
- Fall proof your home: Work with an occupation or physical therapist to complete a fall assessment of your home.
Why Understanding Your Limitations Is Key to Fall Prevention
As we age, our bodies’ physical limitations change and understanding our mobility capabilities—whether it’s balance, strength, or endurance—can help one take appropriate steps to prevent falls. Maintaining an active lifestyle can help keep muscles strong and improve balance, both of which are essential for preventing falls. Being aware of when to seek support through physical therapy, exercise programs, or home modifications.
Exercises and Activities to Improve Balance and Strength
Staying physically active is one of the best ways to reduce the risk of falling. Here are some exercises to improve balance and strength:
- Leg strength training exercises such as standing up and sitting down from a chair multiple times
- Daily walking
- Strength training to maintain muscle mass
- Personalized exercise plan, created with a physical therapist
The Best Time To Prevent Falls Is Now
Taking proactive measures to prevent falls will help maintain independent living. As a reminder, fall prevention can be achieved through regular exercise, home modifications, and discussions with healthcare professionals.
Empath Health understands the vital importance of fall prevention in ensuring the safety and well-being of our clients and participants. Through our Home Health and Complete Care programs, our occupational and physical therapists implement tailored fall prevention measures to help individuals stay safely where they want to be—at home. Enroll in our care today to experience the compassionate support and expertise we provide.
