Stay Safe, Stay Balanced: Fall Prevention Programs for the Aging
In many Tom and Jerry Cartoons, falling is often used for comedic effect. Throughout the cartoon, both Tom and Jerry set traps for each other, resulting in comical falls and accidents. For instance, Jerry might place marbles on the stairs, causing Tom to slip and tumble down. In retaliation, Tom might set up a tripwire or banana peel for Jerry, leading to a hilarious fall. Tom and Jerry provides comedic relief with its incesseant slapstick falls and mishaps. However these same traps and mishaps, are no laughing matter when it comes to adults as we age.
As we age, life becomes a delicate balancing act, both literally and metaphorically. And while we may chuckle at the thought of a comedic fall, the truth is that falls among the elderly are no laughing matter. They can cause serious injuries, challenge independence, and leave a lasting impact on their well-being.
Did you know that approximately 28-35% of people aged 65 and above experience at least one fall each year?(statistics from the World Health Organization) And if that's not enough to grab your attention, falls are also the second leading cause of accidental or unintentional injury deaths worldwide. In the United States alone, falls account for approximately 3 million emergency department visits and over 30,000 deaths each year. It's time to put on our serious faces and tackle this issue head-on.
Like any cartoon, falls in the elderly are fueled by a myriad of unexpected factors.
Biological Factors: Age-related decline in vision, hearing, muscle strength, balance, and coordination can significantly increase the risk of falls.
Chronic Health Conditions: Conditions such as arthritis, osteoporosis, Parkinson's disease, and dementia can affect mobility and stability, making falls more likely.
Medications: Certain medications, especially sedatives, tranquilizers, and those used to treat hypertension, can cause dizziness or drowsiness, increasing the risk of falls.
Environmental Hazards: Poor lighting, slippery floors, uneven surfaces, and cluttered living spaces can contribute to falls.
Lifestyle Factors: Lack of physical activity, improper footwear, and inadequate nutrition can weaken muscles and impair balance, predisposing older adults to falls
Don't get tripped up in the statistics and risks. We've got a plot twist of solutions to turn dramatic face-plants into steady feet and reduced falls. From preventative measures, regular exercise, medication management, home modifications, and more you can take control of the quality of your life.
The Centers for Disease Control and Prevention (CDC) recommends 4 measures to prevent falls: Speak Up, Keep Moving, Eye Exams, and Home Safety.
SPEAK UP:
It is imperative to talk with your healthcare provider about fall risks. You should discuss health conditions (such as diabetes, osteoporosis, and heart conditions) that may increase your risk of falls. Proper management of these conditions can reduce falls. While it may be humbling to admit, it is important to share with your doctor if you have fallen, if you feel unsteady when standing or walking, or if you’re afraid you might fall. You should also ask your doctor or pharmacist to review your medications. Medications (such as anti-depressants, blood pressure, sleeping aids, and others) can increase your risk of falls.
Caregivers as well should initiate conversations with their loved ones and healthcare providers about fall risks and prevention.
KEEP MOVING:
Exercise can improve your leg strength and balance. One of the key exercises to maintain leg strength and balance is simply standing and sitting from a chair without the use of your hands. The CDC has actually used this activity as an assessment in their fall prevention programs. This 30sec Chair Stand-Sit Test has been highly researched and performed by many healthcare providers as an assessment tool as well as an exercise to improve strength, balance, and independence.
Take the Test, and see where you Stand on the Average Scores.
Physical Therapists are a great place for older adults to start with assessing leg strength, balance, and fall risk. Physical Therapists have many fall risk assessment measures to evaluate your risk for falls. And then can implement programs for you to perform with the Physical Therapist as well as on your own to begin improving your strength, balance, and independence, to reduce your falls. Physical Therapists also have many connections in the community to refer you to community classes where you can continue to improve your strength and balance with social interactions.
EYE EXAMS:
Vision is one of the key senses we use to maintain our balance. Unfortunately, as we age, vision is also one of the senses that begins changing first. It is important to have annual eye exams, and update lenses as needed. If you begin to notice vision changes, modifications to the home can be initiated by a Physical Therapist. And a Physical Therapist can also incorporate visual skill exercises into your fall prevention program.
HOME SAFETY:
Making sure your home is clear of clutter and floor hazards (such as throw rugs, cords, items left on the floor, and poor lighting) is an easy first step in your fall prevention management. Installing grab bars, lights, and hand rails can also help you move around your house with more independence. It is recommended that you also keep a cell phone on you at all times while you are moving around the house, so that you may quickly make a phone call to someone should you find you've fallen. The National Institute of Health (NIH) has a room by room fall prevention tip guide here . If this is overwhelming, or something you are unable to do by yourself, reach out to a caregiver or friend to help you. Physical Therapists can also come in and perform home safety evaluations and assist you in setting up your home modifications.
The key take-away, is you must take charge and be proactive to prevent falls. There are many tools to help you reduce your falls. So let's create homes that are obstacle-free, ensuring that those pesky banana peels have no place in the hallways; and encourage our elders to embrace physical activity and exercise, so they can dance through life with the agility of a cartoon character. Stay Safe, Stay Balanced, and Keep those feet firmly planted on the ground!
Kristen McGregory-Hair, PT
Physical Therapist
A native Texan passionate about empowering people through movement, I've been a Physical Therapist in the Dallas-Fort Worth area since 2004. My passion is to help patients not only recover from injury but also take control of their health and live active lives. I believe in patient education and strive to ensure everyone understands their condition, treatment options, and how to manage their well-being. This Blog , along with Moveology Physical Therapy & Wellness’ Newsletter , is my way to share knowledge and inspire a wider community to embrace an active lifestyle.
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