Tripping on a rug, slipping on a wet floor, missing a step on the stairs — there are plenty of things that can cause you to fall. While a fall may be minor, it can also lead to more problems, such as broken bones, hospital visits, and even long-term disabilities.
While falls are a risk at any age, they are a serious threat to older adults. Falls can cause injury and limit your ability to stay independent. And unfortunately, falls are all too common in the US.
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Falls may be common as you get older — but they don't have to be inevitable. With the right steps, including staying active, taking extra safety precautions, and making sure your home is safe, you can
prevent falls and the complications that may follow.
Why Do Older Adults Experience Falls
According to Paula Sinclair, BSN, RN, Clinical Manager of Telemetry at Chester County Hospital, "When you’re younger, there are plenty of factors that can cause a fall — not being careful, slippery surfaces, or simply missing a step. But as you get older, you have additional concerns to worry about that may cause you to fall."
Older adults may experience more falls due to:
- Decreased eyesight, hearing, or reflexes
- Balance problems, such as those caused by diabetes, heart disease, or thyroid issues
- Certain medications, such as blood pressure medication
- Muscle weakness
- Blood pressure drops, especially when standing up too fast
- Foot problems and unsafe footwear
- Confusion
- Vitamin D deficiency
"Because many older adults know the risks of falling, they may have a fear of falls. This can keep some people from staying active — which can actually increase the risk of falls," explains Stephanie Paterson, MSN, RN, Clinical Manager of Telemetry and Critical Care Support Services at Chester County Hospital.
How to Prevent Falls: Exercise, Precaution, and Home Modification
Falls don’t just happen — they are often caused by a preventable risk factor. That’s why it's important to take every precaution possible to reduce your risk of falls and further injury.
Here are a few tips to get you started on fall prevention:
- Exercise regularly. Staying active helps prevent falls by making you stronger and more flexible. Bonus — mild weight exercises (such as walking or climbing stairs) can help slow bone loss caused by osteoporosis.
- Get your hearing and eyesight checked every year. Keeping your eyes and ears in tip-top shape will help you avoid falls. Be sure to wear your glasses, contacts, and hearing aids as prescribed. And if you get a new device, take extra precautions as you get used to it.
- Know the side effects of your medications. Ask your healthcare provider if any of your medications come with side effects like dizziness or fatigue. If you notice these side effects after taking your medication, tell your provider.
- Take extra precautions with alcohol. Your reflexes and balance can be hindered by just a small amount of alcohol. Limit how much alcohol you drink — and be extra careful when you do enjoy your favorite cocktail.
- Use the right footwear. Your shoes can protect you or put you at risk of falls. Opt for non-skid, rubber-soled, low-heeled shoes that completely support your feet. When you’re inside, avoid walking on stairs and floors in just socks or slippers with smooth soles.
- Use an assistive device when you need to. If your healthcare provider tells you to use a cane or walker, follow their instructions. Make sure it's the right size for you and that any wheels move smoothly.
- Fall-proof your house. Keep your home safe by moving objects you might trip over, putting railings on both sides of the stairs and keeping items you use frequently in easy-to-reach places.
Don’t forget one of your most important resources in preventing falls: your healthcare provider. Ask them to evaluate your risk of falling, and talk to them about ways you can keep yourself safe.
You can also learn about preventing falls at Chester County Hospital Balance and Fall Prevention Programs for Seniors, which include a 1-day and an 8-week program to help you reduce your risk of falls.
What to Do if You Experience a Fall
Even if you do everything in your power to prevent a fall, it can still happen, and it's important to be prepared.
If you do experience a fall, try to stay as calm as possible, and take a few deep breaths. Then, determine if you are hurt. Getting up in the wrong way or too quickly could increase an injury.
If you think you can get up safely without assistance:
- Roll over to one side, then rest again to allow your blood pressure to adjust.
- Carefully move to your hands and knees, and crawl to the closest sturdy chair.
- Place your hands on the seat of the chair and move one foot forward so that it is flat on the floor (keeping the other leg bent with your knee on the floor).
- Slowly rise and rotate your body to sit on the chair.
If you are injured or cannot get up on your own:
- Ask someone for help, or call 911.
- If you are alone, carefully move into a comfortable position as you wait for help to arrive.
Prepare for falls by making it easier to get help if you do fall, such as carrying your phone with you around the house or wearing a necklace or bracelet with an emergency response system.
Your risk of falls may increase as you get older, but prevention and preparation are key to reducing your risk of serious injury. Take steps now to prevent falls and keep yourself safe.
Do You Have Questions About Preventing Falls?
Talk to your Chester County Hospital Primary Care Provider about how to protect yourself from falls.