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Avoiding falls
Who falls?
The number of falls and the severity of injury increase with age and in seniors who, for whatever reason, experience loss of physical conditioning, mobility, and balance. Users of many prescription and over-the-counter medications (polypharmacy) fall more often. The prescription medications that are most associated with falls include sedatives and hypnotics (e.g., sleeping pills) and blood pressure medications that might cause postural low blood pressure.
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Alcohol use often contributes to falling problems. Those with medical conditions affecting balance and walking ability, such as Parkinson's disease; stroke; and lower extremity problems such as arthritis in the knee, ankle, or foot, also are vulnerable.
Where do falls occur?
Although you might expect falls to occur with risky activities, such as walking outdoors or in bad weather, most falls (more than 60 percent) happen in the home. Falls in the community account for 30 percent, and only 10 percent of falls occur in institutions such as nursing homes. Remember that falls can happen at any time, in any place, and to anyone, even when the person is engaging in ordinary activities.
What to do to reduce your risk of falls:
- Get regular follow-up visits. Get proper medical evaluation and treatment for conditions causing physical changes. Do not assume you are just "getting older."
- Consult with a physical therapist for a balance/fall assessment and training.
- Remove all loose wires, cords, and throw rugs from floors. Minimize clutter. Make sure rugs are anchored and smooth. Keep furniture in its accustomed place.
- Install grab bars and nonskid tape in the tub or shower.
- On rising from bed, sit on the edge for a minute before getting up.
- Grab a support when getting to your feet.
- Make sure halls, stairways, and entrances are well lighted. Install a night light in your bathroom. Turn lights on if you get up in the middle of the night.
- Install nonskid rubber mats near the sink and stove in the kitchen. Clean up spills immediately.
- Make sure treads, rails, and rugs are secure on stairs.
- Wear sturdy, rubber-soled shoes.
- Keep your intake of alcoholic beverages to a minimum.
- Ask your healthcare provider whether any of your medications might cause you to fall.
- Take a Tai Chi class.
- Take action. Exercise improves strength, balance, coordination, and flexibility.
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