Tips for Preventing Falls for Seniors

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Falls and fractures are not an inevitable part of growing older. Many can be prevented. Many falls result from personal or lifestyle factors that can be changed. Your doctor or other health care provider can assess your risk of falling and suggest ways to prevent falls.

At your next check-up, talk with your health care provider about your risk of falling and changes you might make. You might be referred to another health care provider who can help. Also, let your doctor know if you’ve fallen or almost fallen. Here are some changes you might make:

Be Physically Active

Regular physical activity is a first line of defense against falls and fractures. Physical activity strengthens muscles and increases flexibility and endurance. In turn, your balance and the way you walk may change, decreasing the chances of a fall.It’s important to keep muscles strong. Strengthening muscles in the lower body can improve balance. Work with your doctor or a physical therapist to plan a physical activity program that is right for you.

Have Your Medicines Reviewed

Find out about the possible side effects of medicines you take. Some medications might affect your coordination or balance, or cause dizziness, confusion, or sleepiness. Some medications don’t work well together, adding to your risk of falls. Bring your prescribed and over-the-counter medicines with you when you visit the doctor. Also bring any vitamins, minerals, and herbal products you are taking.

Have Blood Pressure Checked When Lying and Standing

Some older people have normal or increased blood pressure while seated, but their blood pressure drops too much on standing. There is no way to know unless you check. Most often, though, your blood pressure is checked when you are sitting.
Your health care provider should check your blood pressure and pulse after you have been lying down for at least 5 minutes and again after you get up. If it drops too much when you get up, ask if any of your medications may be decreased or if you should make other changes. Drinking more water, getting up more slowly, pumping your feet or hands before getting up, or wearing special stockings can help, too.

Get a Vision Check-up

Have your vision tested regularly or if you think it has changed. Even small changes in sight can make you less stable. Wear your eyeglasses so you can see your surroundings clearly. Keep them clean and check to see that the frames are straight. When you get new glasses, be extra cautious while you are getting used to them. If you use reading glasses or multi-focal lenses, take them off when you’re walking.

Choose Safe Footwear

The soles of our feet have nerves that help us judge the position of our bodies. To work correctly, our feet need to be in touch with the ground and our shoes need to stay securely with the foot as we take each step. Otherwise, falls may occur. Wear sensible, low-heeled shoes that fit well and support your feet. There should be no marks on your feet when you take off your shoes and socks.

Your shoes should completely surround your feet. Wearing only socks or wearing floppy, backless slippers or shoes without backs can be unsafe. Also, choose shoes with non-slip soles. Smooth soles can cause you to slip on waxed or polished floors.