04/09/2023
September is Fall Prevention Awareness Month. About 36 million falls are reported among older adults each year - resulting in more than 32,000 deaths. Here are 9 tips to help prevent falls.
1) Stay physically active. 150 minutes a week is recommended.
2) Have your eyes and ears checked. Your brain uses the messages it receives from your eyes; your ears (including the inner ear, which contains the vestibular system); and other body parts (e.g., muscles, joints, skin) to help you keep your balance.
3) Check side effects of your medications. Some medications suppress the vestibular system and may do so in a way that causes dizziness and imbalance. Others lower blood pressure and may cause light-headedness.
4) Get enough sleep. Moderate sleep deprivation has the same effects on motor control as alcohol intoxication. If you're lacking sleep, you may stumble around and have poor balance and coordination.
5) Wear proper footwear. Too much tread can cause the shoe to grab the ground, while a smooth, slippery sole will make the shoe slip, increasing the risk of having a fall. A beveled or rounded heel improves slip resistance and reduces the risk of falls by increasing the surface contact area of the shoe as the heel strikes the floor.
6) Fall-proof your home. We will go into more detail on steps to fall-proof your home in a later post.
7) Stand up slowly and with control. Get up slowly from a sitting or lying position to allow your blood vessels time to adjust.
8) Perform balance exercises. A PT can show you the most effective balance exercises and assist you to perform them safely.
9) If you need an assitive device - use it! If your doctor or physical therapist has recommended the use of a cane or walker when you walk due to unsteadiness or weakness, use it to help prevent a fall.
