Falls can have very serious consequences as we age. Every year more than 25 percent of adults 65 or older have a fall, and 3 million are treated in emergency departments for fall injuries, according to the CDC.
Several things increase your risk of falling. Blood pressure that falls when you get up is a common culprit, and this in turn can be due to medication you take. If you feel light-headed when getting up, have your BP checked sitting and standing and if there is a fall of more than 10 points, discuss this with your doctor.
Poor vision, particularly when combined with poor light, can lead to a fall. Be sure that you have adequate light in your bedroom if you get up to go to the bathroom.
Be wary of electric cords that are everywhere and can easily trip you. Tape them down or to the wall.
Inadequate leg strength and poor sensation in the feet can lead to falls, as can vertigo from inner ear problems.
What can you do to reduce your risk of falling in addition to the above suggestions?
Doing specific exercises regularly will help. Start with three simple ones:
1. Stand with your feet shoulder-width apart for 10 seconds, increasing this to 30 seconds
2. Next, stand with feet together for 10 increasing to 30 seconds
3. Stand on one leg then the other
If these are too easy, do them with your eyes closed. (Be sure there is a sturdy surface you can touch such as a kitchen counter available.)
Walk heel-to-toe near a wall that can offer support.
Sit on a sturdy chair; get up without using your hands if possible. Sit down. Repeat, aiming for 10 times.
Do these exercises twice a day.
When you are going up or down stairs, hold on to the railing!
Finally, three points of contact are much more secure than two. If you are concerned about falling, a walking stick can be a great safety device.
Edward Hoffer MD is Associate Professor of Medicine, part-time, at Harvard.
What Does The Doctor Say?
By Dr. Edward Hoffer