Midweek Motivator: Fall Prevention — Steps You Can Take To Stay Safe And Independent

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Falls are a major concern for older adults and are one of the leading causes of injury among Americans age 65 and older. A fall can affect more than just physical health — it can also impact confidence, independence and the ability to continue doing the activities you enjoy.

The good news? Falling is not an inevitable part of aging. Many falls can be prevented by identifying risk factors and making simple changes to your health, home and daily routines.

It is also common for people who have fallen — or who are worried about falling — to become less active. Unfortunately, avoiding activities can lead to decreased strength and balance, which may actually increase the risk of falling. Staying active and addressing your individual risk factors can help you remain strong, confident and independent.

First, a few statistics 

Falls among older adults are a serious public health concern:

More than 1 in 4 adults age 65 and older report falling each year. Falls are the leading cause of injury for older adults and can result in serious injuries, including fractures and head injuries. Falls can also lead to a loss of independence, fear of falling, decreased activity, and social isolation. 

Those are concerning numbers — but the important message is that there are things you can do to reduce your risk.

Let’s check your fall risk 

Ask yourself the following questions. Answer yes or no to each:

Have you fallen in the past year? Do you use, or have you been advised to use, a cane or other walking aid? Do you ever steady yourself by holding onto furniture when walking around your home? Do you have trouble stepping up onto a curb? Do you ever feel unsteady when walking or standing? Do you have to rush to the toilet or experience difficulty getting to the bathroom in time? Have you experienced numbness or decreased feeling in your feet? Do any of your medications make you feel lightheaded, dizzy or unusually tired? Do you take medication to help you sleep or improve your mood? Have you noticed changes in your vision, or has it been more than a year since your last eye examination? Do you ever feel worried or afraid that you might fall?

If you answered “yes” to any of these questions, talk with your healthcare provider about your individual fall risk. The more risk factors you have, the more important it is to take steps to address them.

What can you do to prevent falls? 

Make your home safer. Take a walk through your home and look for potential hazards:

Remove clutter, throw rugs, and other tripping hazards from walkways.  Keep frequently used items within easy reach so you don’t need to climb on a chair or step stool.  Make sure stairways have sturdy handrails.  Improve lighting throughout your home, especially on stairs, hallways, and entrances.  Use night-lights in bedrooms, bathrooms, and hallways.  Install grab bars and non-slip surfaces in the bathroom.  Keep electrical cords, oxygen tubing, medical equipment tubing, and other cords out of walking paths.  Wear supportive, properly fitting shoes rather than walking in socks or loose slippers. Improve your strength and balance 

One of the best things you can do to help prevent falls is to stay physically active. Exercises that improve leg strength, balance, flexibility, and endurance can help you move more safely and confidently.

In September, Crosslake Lutheran Church is offering an evidence-based program designed to specifically help older adults improve strength and balance while reducing their risk of falling called Matter of Balance. Participants spend the majority of the class engaged in instructor-led discussions and learning, followed by a 10-minute break and approximately 20-25 minutes of light to moderate exercise designed to reinforce the lesson and encourage health habits.

A Matter of Balance provides opportunities to work on confidence, education and balance. This classroom style class is led by two trained instructors and covers many topics around balance such as reducing the stigma around falls and how to speak up for what you need. This class will be offered starting on Thursday, Sept. 10, and will run for eight weeks. Each class meets for two hours from 10 a.m.-noon. There is no cost to attend but registration is required.

Please visit CrowWingEnergized.org to register or call Kara Schaefer at 218-454-5901.

Talk with your healthcare provider before beginning a new exercise program, especially if you have health concerns or have experienced a recent fall.

Don’t let fear of falling keep you from living your life.

If you are worried about falling, you are not alone. Fear of falling is common, especially after experiencing a fall. But becoming less active because of that fear can lead to weaker muscles, poorer balance, and greater difficulty with everyday activities.

Instead, take action. Identify your risk factors, make your environment safer, stay active, and talk with your healthcare provider.

A fall does not have to be a normal part of getting older. With the right strategies and support, you can take steps to protect your strength, confidence, safety and independence.

About Crow Wing Energized:

Mission: Crow Wing Energized was founded to “Improve health and wellness in our community by making the healthy choice the easy choice.”  Collaboration: We believe health is best improved when we work together, which is why we highlight other organizations and programs in our Midweek Motivator article.  Resources: Our goal is to connect readers to services, events, organizations, and resources that promote healthy living and productive workplaces.  Learn More: Visit CrowWingEnergized.org to explore upcoming classes and events.  Stay Connected: Follow Crow Wing Energized on Facebook.

Kara Schaefer is Crow Wing Energized Community Health specialist and Laura Bye is a therapist with Big Stone Therapies Inc.

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