FEBRUARY 15, 2021

Fall in Love, Not Down

Aging and Fall Prevention

Anyone at any age can slip on an icy sidewalk. With aging, however, fall risks increase – often as a result of a variety of health-related conditions. Low blood pressure, for instance, can make a person dizzy when standing up quickly. Core muscle strength may also weaken with age, making one less stable. Vision declines, ear disorders, and hearing loss – all of which are more prevalent in older age groups, can affect a person’s depth perception and balance.

Why Worry? 

Statistics show that as people age, they are more likely to break bones.[1]  In 2019, 95% of accidental slips, trips, and falls by the elderly resulted in hip fractures.[2] The National Council on Aging forecasts that by 2030, hip fractures due to falls will rise 12%.[3]

Hip fractures can set off a progression of problems – inactivity, bed sores, urinary tract infections, blood clots, depression, and more. Seniors over age 60 have a one-year mortality rate of 58% following injuries related to trips, slips, and falls;[4] those over age 70 are three times as likely to pass away within one year after a fall.[5]

Take Action

Fall don’t have to be an inevitable part of aging! Here are some simple ways for you and your loved ones to prevent them:[6]

• Brightly illuminate areas without creating a glare.
• Place nightlights in strategic locations (like bedrooms, hallways, bathrooms, etc.).
• Reduce clutter (e.g., loose rugs, boxes, cords, books, papers) – especially on the floor.
• Arrange furniture to create clear pathways and leave enough room for moving around.
• Clean up any water spills and fix any leaks.
• Wear properly fitting clothes and shoes (with non-skid soles).
• Install grab bars inside and outside of the tub/shower stall and next to the toilet.
• Get regular checkups (and don’t forget the eyes and ears).
• Exercise daily to keep core (stomach and back) muscles strong. Tai Chi is gentle yet effective; it promotes confidence in physical movement and increases body awareness without overexertion.[7]
• Be aware of the side effects of medications (prescription and over the counter). Look out for medications that can slow the heart rate or lower blood pressure.
• Use an appropriate assistive device, such as a cane or walker, if needed to feel steady.
• In general, 80% of falls happen during daytime hours and 72% of falls take place at home.[8] Thus, if a senior is living alone, consider using a fall detection device.[9]

What to Look for in Assisted Living Housing

Assisted-living facilities are designed to minimize falls. Nonetheless, keep your eyes out for these features that specifically help prevent falls:

• One-level living area
• Buildings designed to let in lots of natural light (i.e., with big windows facing courtyards)
• Bathrooms located outside of a bedroom for close monitoring; according to the National Institute on Aging, 80% of falls occur in the bathroom
• Small bedrooms, which are safer for seniors because there’s always something to hold onto within reach
• Well-lit hallways with handrails
• Daily exercise classes that focus on strength and sensory balance
• Physical therapy activities and specialists on site. For example, Winter Growth has a walking club where fitness professionals work with physical therapists to design and implement their Stronger Longer

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[1] National Institute on Aging – Prevent Falls and Fractures

[2] HCUPnet. Healthcare Cost and Utilization Project (HCUP). 2012. Agency for Healthcare Research and Quality, Rockville, MD. 

[3] National Council on Aging Issue Brief: Funding for Older Adult Falls Prevention

[4] National Library of Medicine – One Year Mortality Among Elderly People After Hospitalizations Due to Fall-Related Fractures: Comparison with a Control Group of Matched Elderly

[5] Katsoulis M, Benetou V, Karapetyan T. Excess mortality after hip fracture in elderly persons from Europe and the USA: the CHANCES project. Journal of Internal Medicine. 2017;281(3):300-310. doi:10.1111/joim.12586

[6] Aging.com – Preventing Falls in Older Adults

[7] National Library of Medicine – Tai Chi to Prevent Falls in Older Adults

[8] National Library of Medicine – Slipping and Tripping Fall Injuries in Adults Associated with Rugs and Carpets

[9] SafeHome.org – Best Fall Detection Devices in 2021