Falls Prevention Awareness Week: Simple Steps for Older Adults

The CDC’s “Still Going Strong” campaign urges older adults to “tell your doctor if you have fallen, if you feel unsteady when standing or walking, or if you are afraid you might fall.” The NIA adds that you should mention a fall at your next check-up even if it didn’t hurt, because it can alert your doctor to a new medical problem or to issues with medications or eyesight that can be corrected.

Some medicines can cause dizziness, sleepiness or confusion, and the NIA notes that the more medications you take, the more likely you are to fall. Ask your doctor or pharmacist to review everything you take, including over-the-counter products. Don’t stop or change a medicine on your own.

It’s natural to want to slow down after a scare, but the NIA points out that staying active actually helps prevent falls. Helpful activities include:

• Balance and strength exercises such as tai chi, yoga or Pilates
• Lifting light weights or using resistance bands
• Weight-bearing activity such as walking, which may also slow bone loss

Talk with your doctor about an exercise plan that’s right for you. A physical or occupational therapist can also help you choose and correctly use a cane or walker if you need one.

• Eyes and hearing: The NIA notes that even small changes in sight and hearing are linked to a higher risk of falls. The CDC recommends an eye exam at least once a year.
• Feet: The CDC suggests having your feet checked once a year and talking with your doctor about proper footwear.
• Shoes: The NIA recommends nonskid, rubber-soled, low-heeled shoes, and advises against walking on stairs or floors in socks or smooth-soled slippers.
• Stand up slowly: Getting up too quickly can cause your blood pressure to drop and make you feel wobbly.

The NIA notes that safety hazards in the home can cause falls. Based on CDC and NIA guidance, walk through each room and check for:

• Trip hazards such as throw rugs, clutter and cords on the floor
• Bright, extra lighting throughout the home
• Grab bars in the bathroom
• Handrails on both sides of staircases
• Wet or icy walkways, and a free hand to hold railings (a shoulder bag or backpack can help)

The NIA recommends staying as calm as possible and following these steps:

1. 1Breathe. Take several deep breaths and stay still for a few moments to get over the shock.
2. 2Decide if you are hurt. Getting up too quickly or the wrong way could make an injury worse.
3. 3If you can get up safely, roll onto your side and rest, then slowly get on your hands and knees and crawl to a sturdy chair. Use the chair to slowly rise and sit down.
4. 4Get help. If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help.

The NIA also suggests keeping a charged cordless or mobile phone with you, arranging daily contact with a family member or friend, and considering an emergency response system you can activate with a button on a necklace, bracelet or smartwatch.

Falls prevention works best when older adults, families, caregivers and health care providers work together. Use Falls Prevention Awareness Week as a reason to schedule an eye exam, review medicines, or spend an afternoon fall-proofing a parent’s home. Every unit at Republic EMS is staffed with a Paramedic and an EMT, and we share these tips because preventing an injury is always better than treating one.