In the U.S, there are approximately 220,000 hip and wrist fractures in individuals over the age of 65 due to falls each year. One study found that hip fractures significantly increase the risk of death in older individuals, with one in three people dying within 12 months. Falls can have serious consequences for your health. Let's look at factors that increase the risk of falls, the potential consequences, and strategies for preventing falls at home.
Who are more susceptible to falls?
-Older individuals - typically individuals age 65 years or old.
-Medications with side effects such as dizziness or drowsiness.
-Underlying medical conditions such as arthritis, stroke, vision issues, and conditions that increase the frequency and urgency of using the restroom.
-Mobility issues - which could tie to any of your medical conditions above or any conditions requiring you to use a cane, walker or assisted devices.
-Cognitive impairments - dementia, Alzheimer's or those with memory issues.
*Those at risk or unsure if you are at risk for falls should seek guidance from their Primary Care Provider to undergo a fall risk assessment and receive a personalized care plan to prevent falls.
Possible consequences of falls
-Head injuries
-Fractures. For individuals with osteoporosis and weakened bones, the risk of fractures are much greater.
-Chronic pain
-Reduced mobility
-Fear of falling
All of the above can limit your activity level in the future, ultimately leading to negative long-term health outcomes.
How to prevent falls at home
-Maintain Clutter-Free Walkways: Keep walkways tidy and free of clutter like clothing, trash, and cords. Secure cords to prevent tripping.
-Secure Flooring: Remove small rugs or use non-slip mats. Ensure loose area rugs are secured with carpet tape. Keep floors dry and free of slippery substances.
-Bathroom Safety: Install grab bars in and around the shower and toilet. Use elevated toilet seats to minimize bending. Place bath mats and strips in the tub and on wet surfaces.
-Proper Footwear: Wear non-slip slippers or socks indoors. Ensure shoes have good traction.
-Organization for Easy Access: Keep frequently used items within easy reach to minimize bending, reaching, and climbing. Consider using a reaching aid for hard-to-reach places to minimize bending and reaching.
-Improve Lighting: Use bright lighting, especially on stairs. Consider installing night lights between the bedroom and bathroom.
-Stair Safety: Install handrails on both sides of stairs. Consider a chair lift or relocating your sleeping space to the first floor.
-Exercise Regularly: Aim for 150-300 minutes (at least 30 minutes a day, at least 5 days a week) of moderate exercise per week to improve strength, stability, and flexibility. Exercise can also keep your bones strong and help with blood flow and lubrication in joints to help with ease of movements. Start slowly and gradually increase duration and intensity. If you are not use to exercising regularly, you can start with a few minutes of walking, biking or your favorite type of physical activity and increasing duration and intensity as it gets easier.
What to do if you do fall
-Assess: If you do fall, first assess whether you are injured. Getting up too quickly or improperly can worsen an injury or lead to another fall. If possible, crawl to the nearest chair and use it to slowly sit up until you feel safe to move.
-Call for help: If you cannot get up on your own, call someone for help or dial 911 immediately. Another option is to sign up for an emergency response system like Life Alert, which allows you to quickly reach a medical first responder by pressing a button on a necklace or bracelet.
-Follow up: After any fall, follow up with your primary care provider (PCP) to develop a plan to prevent future falls. If you require urgency or emergency services, seek them first before scheduling a follow-up visit with your primary care provider (PCP).
References
World Health Organization (2024). Falls. https://www.who.int/news-room/fact-sheets/detail/falls#:~:text=Who%20is%20at%20risk?,hip%20fractures%2C%20or%20head%20trauma.
Orthop, W.J. (March 2019). Changing trends in the mortality rate at 1-year post hip fracture - a systematic review. World Journal of Orthopedics.
NIH National Institute on Aging (NIA) (September 2022). Preventing Falls at Home: Room by Room. National Institute on Aging. https://www.nia.nih.gov/health/falls-and-falls-prevention/preventing-falls-home-room-room#:~:text=Keep%20areas%20where%20you%20walk,on%20automatically%20in%20the%20dark.