Why are falls more frequent as we age?
- Decreasing sharpness in vision & hearing affects coordination; declines in muscle strength & flexibility affect our ability to walk, stand & change position
- Heart disease, arthritis, neurological problems & back pain can affect balance and cause gait changes Some medications cause dizziness, alone or in combination with alcohol
- Sedentary lifestyle accelerates these losses; loss of bone density increases the risk associated with falls
Fall-proof your home:
- De-clutter! Remove throw rugs; move low furniture, cords & wires out of walkways
- Secure carpet edges; repair cracked sidewalks; avoid waxing floors to a high polish; use rubber mats on slippery surfaces
- Make sure lighting is adequate
- Install handrails on stairways & grab bars in bathrooms
Proactive activities:
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- A regular exercise program promotes cardiovascular & bone-density health, especially weight-bearing or resistance work
- Try a Tai-Chi class, or other balance-challenge exercise
- Walk every day; incorporate water-based exercise into your routine to maintain muscular leg strength
- Get some sunlight on your skin regularly; consider D3 supplementation
- Eat calcium-rich foods: deep leafy greens, almonds, broccoli, fish, tofu, yoghurt
Risk reduction:
- Don’t stand up too fast - rapid changes in position can affect your blood pressure & cause dizziness
- If your gait is unstable, use a cane or walker, especially on slick or unfamiliar surfaces
- Have your vision and hearing checked regularly
- Carry a cell phone; make sure you can reach your phone from your bed or the floor
- Review your medications with your physician; if you are experiencing dizziness, be sure to let them know
- Ask for help - people are glad of the opportunity to be useful!
