Falling is always dangerous, but for seniors, a fall can be a life-altering event that is often preventable. A fall resulting in an injury may mark the end of independent living, especially for seniors who are living on their own. Beyond that, falling is the leading cause of injury-related death for Americans over 65. It is worthwhile to assess your risks, examine your home environment, making adjustments to prevent falls, undertake physical exercise to improve your balance, and of course wear sensible shoes.
In assessing your home with fall prevention in mind, check for tripping hazards. Throw rugs can be pretty and cozy, but also deadly if they slide or catch a foot. Check that cords and clutter are tucked away. Make sure your furniture is easy to navigate around. Put a chair in your bedroom to sit on while you are getting dressed. Maybe have two chairs. If you are like me, one chair will have a pile of clothes on it. Finally, add a nightlight or two to the route from your bed to the bathroom.
The bathroom is a dangerous place. Adding a sturdy grab bar (do not rely on that flimsy towel rack!) or shower seat and an adjustable handheld showerhead can make bathing easier and safer. Make sure you have a non-skid shower mat in the tub and a non-skid bathmat outside the tub, one that will absorb water from your feet so you are not walking around with wet feet.
Make sure you have good lighting in your home, but before you climb up on something to change a light bulb, please consider requesting assistance. Keep commonly used items well within reach and get a grabber, a stick with a pinching mechanism, to pick up items from awkward places.
Check in with your health professionals. Getting your vision and hearing checked regularly can improve your awareness of your surroundings. Bifocals and stairs can be a dangerous combination. Use a handrail on stairs. Talk to your doctor about any medications that may have side effects, such as dizziness, that could contribute to falls. Be sure to take medications only as prescribed.
Staying active is key to preventing falls. The Mullis Center offers two fitness classes designed especially to help older adults maintain balance, strength and flexibility:
Balance Class: Instructed by San Juan Island Physical Fitness, meets Wednesdays from 1-2 p.m. at the Mullis Center.
Chair Yoga & Balance Class: Instructed by Katerina Wen, meets Thursday mornings from 9:30-10:15 a.m. via Zoom.
Contact Anna at the Mullis Center for more information, or register for classes at info@mulliscenter.org.
As for sensible shoes, secure your foothold in something comfortable, well-fitting and stable; no dangling shoelaces.
Resources:
National Council on Aging – Free Falls Prevention Risk Assessment https://www.ncoa.org/tools/falls-free-checkup/
National Institute on Aging: Home Safety Checklist
https://www.nia.nih.gov/sites/default/files/2023-04/worksheet-home-safety-checklist_1.pdf
