| Preventing falls in later life Among older people, men are more likely to die from a fall, but women are more than twice as likely to suffer a fracture—especially a hip fracture, which often results in long-term impairment and nursing home admission. At almost every age, falls are the leading cause of injury in women. Simply being afraid of falling can affect mobility and independence. A study published in the April 2008 Journal of the American Geriatrics Society found that 60% of 673 older community–dwelling adults who said they were worried about falling avoided or restricted everyday activities, such as shopping, bathing, walking outdoors, and visits to relatives or friends. These self-imposed limits were associated with declining ability to handle the tasks of daily living over the following three years. What you can do to prevent falls If you're concerned about falling, have your clinician assess your situation, prescribe a plan to put you on a safe track, and help set your mind at ease. She or he can evaluate your gait (how steadily you walk), the sensation in your feet, your medications, your vision, and your muscle power—for example, whether you have sufficient strength to rise from a chair or recover your balance easily. Your clinician may refer you to a physical therapist or other professional who can suggest anti-fall techniques and ways to improve the safety of your home. To avoid falls, try some of these proven strategies: - Exercise. Weak muscles, poor balance, and limited flexibility due to arthritis often turn trips into falls. In one study, a fall prevention program comprising strength training and balance exercises reduced falls and fall-related injuries by 35% in people ages 80 and over. Yoga or tai chi is also helpful. For example, in a study of previously inactive women in their 70s at Harvard's Spaulding Rehabilitation Hospital in Boston, 12 weeks of tai chi was better than brisk walking for balance, leg strength, and flexibility. In a study reported in The Journal of the American Geriatrics Society, a 15-week program of tai chi reduced the rate of falls by nearly 50% in a group of elderly people.
- Check your vision. Age-related vision changes also contribute to accidents and falls. Have regular eye exams, and keep your glasses or contacts up to date. One randomized trial found a reduction in falls among women over age 70 after cataract removal, although not all studies agree on the effects of that procedure.
- Review your medications. The body's response to medication, prescription or over-the-counter, changes with age. Some medications—narcotic pain relievers, antihypertensives, and certain tranquilizers, for example—may cause drowsiness or dizziness or otherwise impair balance. These side effects (like all side effects) are more likely to occur if you are taking multiple medications. Regularly review your medications with your clinician, and discuss the possibility of dropping or changing those that may be causing troublesome side effects.
- Remove home hazards. Many fixes are simple and inexpensive:
- Improve your home's lighting with higher wattage, fluorescent bulbs, or additional lamps. Night-lights or other nighttime lighting may also help.
- Coil loose electrical wires, and affix them safely along walls.
- Keep stairs and walkways uncluttered.
- Repair torn carpeting.
- Remove throw rugs or secure them with nonslip backing or double-sided tape.
- Rearrange kitchens and closets so that you can easily reach the items you use most often.
- Install handrails on stairways and landings, and put light switches at the top and bottom of stairways.
- Use nonslip strips or rubber mats in tubs or showers.
- Install grab bars in tubs or showers and near the toilet.
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