It's essential to do what you can to prevent a fall. 

As people get older, it becomes more difficult to get up and dust themselves off when they fall. According to the National Institute on Aging, about 33 percent of people over the age of 64 suffer a fall every year. These accidents often lead to serious injuries like broken bones and head trauma. The Centers for Disease Control and Prevention (CDC) says one fall actually doubles your chances of falling again and, almost worse than that, the fear of falling can prevent you from enjoying your daily life. 

This is why it's essential to do what you can to prevent a fall. 

What Can Cause a Fall?

People fall down for a variety of reasons, no matter how careful they are. Two obvious causes are a tripping hazard and a slippery surface. An icy path, uneven sidewalks, or objects left on the floor can all cause someone to slip or trip and fall. Stairs can also present a serious falling risk. 

However, there are other things that could cause someone to fall:

• Medications: Dizziness is a side effect of some medications. 
• Standing Up Quickly: This can cause a drop in blood pressure that makes you dizzy.
• Poor Eyesight: You might not see a tripping hazard before it is too late. 
• Slow Reflexes: This can make it difficult to respond quickly to a sudden tripping hazard or after being thrown off balance. 
• Certain Medical Conditions: Dizziness and confusion can lead to falling.
• Poor Balance: In this case, even a simple walk down a clear path can result in a fall if the person has trouble balancing.
• Muscle Weakness: A fall is more likely when your muscles are fatigued and can't support your body. 

Preventing Falls

There are a few simple steps you can take to help you prevent falls:

• Talk to your doctor about any medications that leave you feeling dizzy
• Wear non-slip shoes and socks (avoid high heels and unsupportive soles)
• Limit your alcohol intake
• Get plenty of sleep
• Keep the floors in your home free from clutter
• Stand up slowly to avoid feeling faint
• Be extra cautious on wet or icy surfaces
• Have regular eyesight and hearing checkups
• Maintain an active lifestyle

The fear of falling, which someone might develop after a fall (or even after losing their balance and almost falling), can be damaging to the person's health and lifestyle. When people grow afraid of falling, they stop moving around so much. They become more sedentary to alleviate the risk of falling; however, a sedentary lifestyle comes with its own risks.

An inactive lifestyle can lead to a variety of health concerns:

• Weight gain
• Weakened bones
• High blood pressure
• Poor circulation
• Heart disease
• High cholesterol
• Immune deficiency
• Type 2 diabetes
• Depression
• Anxiety

Fortunately, this doesn't have to be a vicious cycle. By becoming more active, you reduce your risk of many health concerns, maintain your social life, and reduce your chances of taking a fall.

Exercising is a great way to help you prevent falls. Good balance along with strong bones and muscles gives you the confidence to move through your daily life without fear of falling. You could join a fitness class at a local gym or try these simple exercises at home. Even taking regular walks will help you improve your muscle strength and balance.

Walking for Fitness

Exercising is essential for improving your overall health. It strengthens your bones, which could help you avoid a fracture if you do happen to fall. Fortunately, you don't need to run marathons or life the heaviest weights at the gym to improve your health. In fact, a simple walking program will improve your health and your life. 

Walking is great exercise because you don't need any special equipment (except a good pair of shoes!) and you can do it anywhere. It's also a great social activity, since you can walk and chat at the same time. 

The CDC says older adults with no limiting health conditions should get at least two-and-a-half hours of moderate-intensity aerobic exercise every week (along with muscle-strengthening activities at least two times per week); brisk walking counts as moderate-intensity exercise. For greater health benefits, you can increase that to five hours per week. That's like taking a 30-60-minute walk at least five days per week. 

If you need help getting started with a walking program, take a look at this six-week plan from the American Heart Association. It includes short, easy walks and some stretching to get started. This 12-week plan from the National Heart, Lung, and Blood Institute gradually increases the walking time each week. Following the schedule with a friend may help you develop a walking habit that you can maintain even after those first few weeks are over! As your fitness improves, you might consider adding gentle hills to your walking route to increase the strength in your legs even more.

Let us know if you have any questions about preventing falls. If you do suffer an unfortunate fall, we offer short-term rehabilitation services in a warm, welcoming environment to help you get back on your feet as quickly as possible. Feel free to contact us with your questions or to schedule a visit.