Fall Prevention
According to the Center for Disease control, one out of every 3 people age 65 and older falls each year. Of those who fall, 20-30% suffer moderate to severe injuries that reduce mobility and independence, and increase the risk of premature death. Falling is the second leading cause of injury-related death in senior citizens, second only to motor vehicle accidents. For these reasons and more, it is important that seniors and those who care for them employ fall prevention tactics. There are three areas of intervention that have shown to be effective:
Exercise-Based Interventions
It is necessary to address physical fall risk factors including balance and coordination, strength, reaction time, range of motion, and aerobic capacity. These areas can all be improved upon by using specific kinds of exercises Activities should be challenging but not so difficult as to discourage participation or cause any adverse events.
- Examples of exercises that improve balance and coordination include modified Tai Chi, practice in stepping and in changing direction, dance steps, and catching and throwing a ball.
- Examples of strengthening exercises include body weight exercises and resistance-band exercises that work both the upper and lower limbs.
- Examples of aerobic exercises include fast-walking practice with changes in pace and direction.
- Examples of range of motion exercises include neck rotation and hip and knee extensions
Home Modification Interventions
- Consider hiring a professional, such as a physical therapist, occupational therapist, nurse, or social worker to make an in-home visit to identify environmental hazards and unsafe behaviors, and recommended home modifications and behavior changes.
- Learn how to use safety devices and mobility aids
- Remove tripping hazards
- Install grab bars
- Review medications for fall risks and adjust as necessary
Multifaceted Interventions
- Participate in group sessions aimed at teaching fall prevention strategies. Such sessions are usually found in senior communities.
- Receive a medical assessment for fall risk, especially if a fall has occurred, and request recommendations for home modifications.
- Have an eye exam and have prescriptions updated regularly. If a visual defect is detected receive all necessary treatments.
Preventing falls is the best way to maintain mobility and self-sufficiency. For more information about the interventions listed above consult the CDC’s compendium, Preventing Falls: What Works A CDC Compendium of Effective Community-based Interventions from Around the World.