Prepping Yourself for Fall Prevention

As we age, we cannot regain our balance from a stumble as quickly as we once did but we can ensure we stay as alert, strong and flexible as possible to prevent that stumble in the first place.

• Wear sturdy, non-slip shoes every day and all the time and clothing that is well-fitted and doesn’t bunch up or drag on the ground.

• Take your time rather than hurrying, particularly when walking up and down stairs.

• Be particularly mindful when visiting places outside your home since you may not be as familiar with their layouts.

• Stay active and walk every day. Consider taking exercise classes, balance classes, yoga or tai chi to build physical strength and improve balance.

• Schedule a doctor’s appointment to discuss fall prevention and be evaluated for conditions that can lead to increased falling, such as cardiovascular issues, arthritis, neuropathy and dementia.

• Have your physician review your medications to ensure interactions do not increase your risk of a fall. For example, tranquilizers, sedatives, antidepressants and over-the-counter medicines can affect your balance.

• Be careful when drinking alcohol since it can impair perception.

• Discuss with your doctor any numbness, aches, foot pain or shortness of breath you experience as you go about your daily routine.

• Get tested for balance, strength and gait.

• Be treated for low blood pressure and vitamin D and calcium deficiencies as all are risk factors for falls.

• Ensure that any eyesight or hearing issues are noted and corrected if possible. Get an eye exam at least once a year and update your glasses as needed. If you wear bifocals or progressive lenses, consider getting a pair with only your distance prescription for outdoor activities, such as walking, because these types of lenses can impact how you judge distances.

• Impaired hearing can put you at risk for balance issues in addition to isolation and reduced activity. Have your hearing checked and use a hearing aid if one is prescribed.

• Bring up any other issues you think may put you at risk for a fall. For instance, if you’ve already suffered a fall, let your doctor know.

• Ask for your overall risk level for falling and for recommendations on how to prevent a fall.

• Talk with your healthcare provider about whether mobility assistance devices such as canes or walkers might help if you have impairments.

• If your physician does not offer such assessments, ask to be referred to a physical therapist to evaluate your balance, strength and gait; see your eye doctor to evaluate your sight; have your hearing checked; and ask your pharmacist to review your medications for any potential interactions.