Lower your risk of falling as you get older with these simple steps

Fall prevention is an important topic to consider as you get older. This is a result of the physical changes and health conditions that change as we age. In addition the use of some medications used to treat those conditions — make falls more likely as you age. In fact, falls are a leading cause of injury among older adults. One in four older adults in the U.S. will fall each year, putting them at risk of injury, broken bones and even death.

Falls are a growing public health concern as the country’s population sees record numbers of people turn 65 — now and in the future. But common as falls may be, they are not inevitable.

Risk of Falling.

Discover four key risk factors for falls in older adults and practical strategies to enhance safety, independence, and quality of life. While some factors, like age and gender, are beyond our control, others are modifiable, allowing for targeted strategies to help reduce fall risk.

Fall-proof your home

Common hazards, such as poor lighting, lack of handrails on stairs, absence of grab bars in bathrooms, and tripping risks like rugs, can significantly increase the likelihood of a fall. Start with how your house is set up: Consider removing small area rugs, change out dim lighting and don’t put pots and pans in hard-to-reach places. Then, aim for providing extra stability in places where its easier to lose your balance. Install railings on both sides of the stairs, a grab bar in a bathroom and no-slip strips on wood or tile floors. Don’t leave items on the floor, and clean up spills before they dry up and become harder to deal with. The National Institute on Aging has a full guide on its website with tips on how to fall-proof your home, room by room.

Exercise to build strength and balance

Go back to the basics with Newton’s first law: A body in motion stays in motion. That is, staying active can help prevent future issues — even if you’ve fallen before and are worried that it might happen again. Many exercises that can help prevent falls, even if you have limited mobility, like chair yoga, tai chi and walking. Make exercising fun and social by doing it with others in a group setting or playing with grandchildren.

Medications may increase your risk

Many medications can have side effects like light-headedness, sleepiness or other things that impair your balance. Older adults should talk to their primary care doctor about all of the medications they are on — and how they may work in combination. A primary care doctor or pharmacist can see the whole picture and help find alternative medications that won’t throw you off balance. We would never, ever recommend that somebody discontinue a medication without talking to their prescriber first.

Stay on top of screenings

Changes in hearing, vision and other senses are common as you age and can contribute to falls. Make sure to have your hearing and vision tested regularly. The Mayo Clinic estimates 10 million Americans have osteoporosis, which weakens the bones and makes it more likely to break something when you fall.

Taking Vitamin D and calcium can help improve bone health, and if needed, your doctor can test your bone density and recommend treatment.

Falls aren’t usually caused by one thing. Knowing that falls might be a combination of causes, do some of the previous suggestions to lower your risk.

Preventing falls involves more than addressing immediate hazards; its about empowering older adults to live safely and independently. By assessing and managing key risk factors for falls, you play an essential role in helping your patients lead full, confident lives. Working with patients to implement these proactive strategies can not only reduce their risk of falling but also enhance their quality of life by fostering stability and independence.