(BPT) - Falls are a common cause of injury throughout life, but as you age, they become both more common and more serious. About 1 in 4 older adults reports falling each year, and falls are a leading cause of injuries for people 65 and over.
The good news? Many falls can be prevented. From staying active to making your home safer, a few simple steps can reduce your risk.
Stay active. Regular physical activity builds strength, balance, flexibility and mobility, which can reduce your risk of falling. Walking, gardening, dancing, swimming and strength training are just a few ways to keep moving. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week for optimal health benefits, but every step counts!
Talk with your healthcare provider. Some conditions increase your risk of falling. Ask about your personal risk factors and steps you can take to reduce them during your annual Medicare Wellness checkup.
Review your medications. Some prescriptions and over-the-counter medicines can cause dizziness, drowsiness or other side effects. Talk to a provider or pharmacist about your falls risk and read the label on your medicine to learn about precautions and potential side effects.
Stay hydrated. Drink fluids regularly throughout the day, even if you don't feel thirsty. Not drinking enough can cause dizziness, weakness and confusion, increasing your risk of falling. Women should aim for about nine cups per day and men about 13 cups, according to the Academy of Nutrition and Dietetics.
Take care of your vision. Seeing clearly helps you avoid obstacles and navigate your surroundings safely. Nightlights and motion detector lights can help light the way indoors and out. Get your vision checked regularly and keep your prescriptions up to date.
Make your home safer. Look for things that could cause you to trip or lose your balance. Keep walkways clear, improve lighting, secure or remove loose rugs, and install grab bars where you need extra support. A rubber tub mat, ideally with suction cups that create a firm seal against the floor, can help keep slippery feet on the ground.
Find a local program. Falls prevention classes and programs can help improve strength, balance and mobility while teaching you practical tips to reduce your risk of falling.
You don't have to do everything at once. Start with one or two steps that make sense for you and build from there.
Visit the Eldercare Locator, a public service of the Administration for Community Living, to help you find falls prevention programs and other services in your area or call 800-677-1116.
