Reduce your risk of falling as you age with these simple steps

One in four seniors in the U.S. will fall each year, putting them at risk for injuries, broken bones and even death.

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

“The more we work, the more we realize that healthy aging doesn’t have to include falls,” said Cara McDermott, who researches falls at Duke University School of Medicine.

Here are some recommendations on how to reduce your risk of falling.

Start with your home’s setup: Consider removing small rugs, changing dim lighting, and not placing pots and pans in hard-to-reach places.

Next, try to provide extra stability in places where it’s easier to lose your balance. Install railings on both sides of stairs, a grab bar in the bathroom, and non-slip strips on hardwood or tile floors.

It’s also important to keep your home clean: don’t leave items on the floor and wipe up spills before they dry and become more difficult to deal with.

Consider using a walker or cane to keep him stable, but make sure it’s appropriate for his height and that you know how to use it correctly.

The National Institute on Aging has a complete guide on their website with tips on how to make your home fall-proof, room by room.

Get back to basics with Newton’s first law: a body in motion stays in motion. In other words, staying active can help prevent future problems — even if you’ve fallen before and are worried it might happen again.

Many exercises that can help prevent falls even if you have limited mobility, such as chair yoga, tai chi, and walking.

“That doesn’t mean you have to go out and start running marathons or anything like that, but simply (do) functional exercise,” McDermott said.

Make exercise fun and social by doing it with others in a group or playing with your grandchildren.

The key: Know your limits and do what your doctor says is right for you.

Many medications can have side effects such as dizziness, drowsiness, or other things that disrupt balance.

McDermott said older adults should talk to their primary care doctor about all the medications they’re taking — and how they might work in combination. A primary care doctor or pharmacist can take a look at the big picture and help you find alternative medications that won’t throw you off balance.

But, she added, “I would never, ever recommend that anyone stop taking a medication without talking to their doctor first.”

Changes in hearing, vision and other senses are common as we age and can contribute to falls. Be sure to test your hearing and vision regularly.

Bone health is also important.

O Mayo clinic estimates that 10 million Americans have osteoporosis, which weakens your bones and makes you more likely to break something when you fall.

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

Knowing that falls can be a combination of causes, follow some of the previous suggestions to reduce your risk.

And if you fall, tell your doctor – even if it seems slight. One drop can have far-reaching implications, and you’ll want to address the root cause to prevent it from becoming a pattern.

“Maybe it’s a one-time thing, but check anyway,” McDermott said.

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