Preventing Falls and Maintaining Independence 

“Have you had any falls or experienced dizziness since our last appointment?” asked Dr. Capa. Cecilia hesitated. She had fallen but she just got a few bruises. It wasn’t anything serious and she didn’t want Dr. Capa to suggest she shouldn’t live on her own anymore. Deciding to be honest, Cecilia responded, “Well, I had a little tumble, but I didn’t really get hurt. My foot just got caught on the edge of the rug. It could happen to anyone.” Dr. Capa agreed but made some suggestions about strength training, removing any tripping hazards, and reviewed Cecilia’s medication list—one of her prescriptions could cause dizziness so she prescribed an alternative. 

Seniors are at greater risk for falls than younger people, but it is important to know that they are not a natural part of aging. There can be serious outcomes from a fall but there are also many things that can be done to prevent falls. 

Protecting Yourself or Your Loved One  

According to research compiled by the Centers for Disease Control, one out of four people over the age of sixty-five fall each year. Falls can cause serious injuries like broken bones and head injuries. 

Even if someone does not experience a serious injury, they may develop anxiety about falling again, which can lead them to withdraw from activities they enjoy thus decreasing their quality of life. Furthermore, if one limits physical activity, they lose strength and increase their risk for another fall. 

Talk to the Doctor 

Falling one time doubles the chance of falling again. This means it is imperative that measures are put in place to prevent future falls. A key person to successfully preventing falls is a primary care physician.  

Unfortunately, less than half of seniors who have fallen tell their doctor. Sometimes, people think the fall is not a big deal, they are embarrassed or they are worried about losing their independence. However, letting one’s doctor know ensures that they have a knowledgeable ally. It may be important to reassess medications or they may want to refer you to other health care providers such as physiotherapists who can help with strength training and balance. 

Fall Risk Factors 

There are many factors that can lead to falls. These include: 

• Tripping hazards 
• Vision problems 
• Poor fitting shoes and foot pain 
• A deficiency in Vitamin D 
• Lower body weakness 
• Mobility and balance issues 
• Some medications, including certain over-the-counter ones 

Preventing Falls 

Since we know that falls are not a natural part of aging, we can take steps to prevent falls and protect ourselves and our loved ones. 

Engaging in any physical activity is excellent for health, but to prevent falls it is imperative to do strength training and balance activities. It is important to have good lower body strength so it is worthwhile focusing on exercise that makes your legs stronger. Tai Chi is an excellent option to improve both strength and balance. Doing these activities three times a week reduces the risk of falling. 

It is also a good idea to have annual eye exams. Keep in mind that bifocals and progressive lenses can distort depth so it may be a good idea to wear glasses for distance when doing outdoor activities. 

If there are concerns about a vitamin D deficiency, talk to the doctor to determine if a supplement would be beneficial. 

Safety in the Home 

Ensure the home is safe by: 

• Clearing clutter and tripping hazards, such as rugs 
• Keeping items you use frequently in easy-to-reach cabinets 
• Installing grab bars in the bathroom 
• Using non-slip mats in the bathtub and shower 
• Ensuring handrails are secure 
• Using nightlights 

At her next appointment, Cecilia told Dr. Capa,“I’ve met some lovely people while doing Tai Chi in the park.” In addition to her strength training, she had her son help assess risk factors at home. He put in grab bars in the bathroom, repaired the banister and removed rugs and other items on the floor that posed tripping hazards. The new medication, exercise regimen and minor changes at home, made Cecilia feel confident that she could safely maintain her independence.