No Falls This Fall!
By: Abbey Colley, MS, ACSM EP-C
“It will never happen to me.” That is what most people think when it comes to falls. The problem is that falls happen all too often for older adults in the U.S. Our goal is to give you the tools, knowledge, and exercises you need to prevent having a fall this fall, and year round!
Here is the rundown on falling down:
- One in every five falls result in a fracture or head injury
- Over 3 million adults age 65 and older are treated for falls and fall-related injuries. 800,000 of those are hospitalized for their injuries
- 95% of hip fractures and most traumatic brain injuries (TBIs) are caused by falls
- The cost to treat falls and fall-related injuries totaled more than $50 billion in 2015
- In that same year, almost 30,000 adults 65 and older died as the result of a fall
You may be thinking “Could I be at risk for a fall?” or you might still be thinking “It could never happen to me.” So, here are some things that put you at a higher risk of falling:
- Muscle weakness, especially in the lower body
- Vitamin D deficiency
- Difficulty seeing or vision problems
- Pain or decreased sensation in feet
- Improper footwear
- Difficulties with balance and mobility
- Some medications (sedatives, antidepressants, tranquilizers, or anything that makes you dizzy, sleepy, or affects your mental state)
- Hazards at home such as broken/uneven surfaces and steps, thick rugs, or clutter
- History of previous falls
It’s important to know if you are at higher risk and what you can do to minimize your risk of falling. The American College of Sports Medicine (ACSM) and National Institutes of Health (NIH) recommend increasing strength, balance, stability, and flexibility to reduce fall risk in older adults. Strengthening your lumbopelvic complex (your core including your abs, hips, glutes, and low back) will enhance body control and reduce risk of injury during activities of daily living (ADLs). Increasing balance, stability, and flexibility will also allow for more effective and safer ADLs. Daily stretching (holding each stretch for 30-60 seconds) will improve flexibility and range of motion. Additionally, the Centers for Disease Control and Prevention (CDC) and NIH recommend the following to reduce your risk of falling:
- Talk to doctor about medications, osteoporosis screening, and vitamin D supplements
- Perform strength and balance exercises such as Tai Chi as well as lower body strength exercises
- Get your eyes checked annually
- Clean up clutter, install grab bars, and have adequate lighting to minimize home hazards
- Stay active! Walking, stair climbing, strength training, and other weight-bearing activities may slow bone loss from osteoporosis.
- See the following resources for pictures and instructions on additional exercises for fall prevention:
Sheltering Arms has a complete spectrum of active aging services to help you prevent or recover from injury or illness. Click here to learn more about our Active Aging program.
References:
- Home and Recreational Safety: Cost of falls among older adults. Centers for Disease Control and Prevention, National Center for Injury Prevention and Control 2016; https://www.cdc.gov/HomeandRecreationalSafety/Falls/fallcost.html
- Home and Recreational Safety: Important facts about falls. Centers for Disease Control and Prevention, 2017; https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
- Deaths: Final Data for 2015. National Vital Statistics Report. Centers for Disease Control and Prevention. Volume 66, Number 6, page 33. November 27, 2017. https://www.cdc.gov/nchs/data/nvsr/nvsr66/nvsr66_06.pdf
- Try these exercises. Go4Life from the National Institute on Aging at NIH. 2017. https://go4life.nia.nih.gov/exercises
- Ready steady balance: What is your risk score? The YMCA. National Falls Prevention Awareness Day. 2017.
- American College of Sports Medicine. ACSM’s Resources for the Exercise Physiologist. 2nd ed. Philadelphia (PA): Wolters Kluwer; 2017.