By Mary Casterline, Senior Community Advisor
Who is at risk for falling?
Do you think it couldn’t happen to you or your loved ones? Think again. Every year, one out of three Americans over age 65 falls. You may think falling is inevitable for all of us at one time or another, but the potential costs to your lifestyle, body, and pocketbook become more serious as you age.
You may become more fearful of falling and limit your activities, or, unfortunately, you may end up in the emergency room due to broken bones or head injury. The medical costs for these falls for seniors 65 and older can reach or exceed $34 billion annually. Why not be proactive, and save yourself or your loved ones physical injury, emotional stress, and the possible financial costs? You can prevent a fall before it occurs by heeding medical advice and making lifestyle changes.
What can be done to lessen your fall risk?
Medical Advice: Ask your doctor to check your vision, and do a fall assessment during your annual physical. Your doctor can make sure you see clearly, and will review your medications and their potential side effects on your balance, mental and emotional state, and ability to rise from a chair. Your doctor can also keep track of changes as you age, and refer you for therapy or for a hospital, or community-sponsored exercise program, tailored to your activity level and age.
Lifestyle Changes: Health experts say older adults can prevent or delay some diseases and disabilities as they age. They can slow the progression of arthritis, heart disease, and diabetes if they eat nutritionally-sound meals, and are active at least 30 minutes every day to maintain their endurance, strength, balance, and flexibility. Start slowly if you haven’t been active for a while. You’ll find you can incorporate walking, stretching, and weight-bearing into many daily activities. While standing at the sink doing dishes, or preparing a meal, you can hold onto the counter and stretch. Or stand on one foot. Or walk in place. Strong legs can decrease your chances of falling. Take advantage of the daily exercise classes many senior communities offer for their residents.
Environmental Safety: Have someone take a walk through your home to look for potential hazards, particularly in the kitchen and bathroom. Poor lighting, cluttered walkways, loose rugs, stairs, and other uneven surfaces can be problematic. Make sure areas are well lit, or that glare is reduced. Organize and reduce loose items like clothes, shoes, books, or magazines that are in walkways. Remove throw rugs and put everyday items on low shelves so no step stools are needed. Build ramps for entrance ways to the house and garage. Install handrails on the stairs inside and out, as well as on the tub, or near the toilet. Put rubber mats in the tub and shower.
Resources: There are many available resources to assist you in fall-proofing yourself, through exercise or lifestyle changes. The National Institute on Aging has an assortment of brochures to educate you, and a free DVD with exercise plans (https://go4life.nia.nih.gov/free). Some exercise programs are developed with seniors in mind, like chair yoga or Silver Sneakers (https://www.silversneakers.com/). Check your park district offerings for classes.
For more information, contact Living By Your Design, Inc. We focus on the issues of older Americans: legal, financial, patient advocacy and lifestyle, with free guidance for senior community referral. Call: 309-285-8088. Website: www.LivingByYourDesignInc.com. Location: 809 W. Detweiller Drive, Peoria, IL 61615.