October is National Physical Therapy Month, and it’s the perfect time to raise awareness about the importance of preventing falls, especially among older adults. The risk of falling increases as we age, but the good news is that falls are not an inevitable part of aging. With the right steps, we can reduce the risk of falls and improve overall health and mobility.
According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury-related deaths and hospitalizations among older adults. However, you can take several proactive measures to prevent falls and maintain independence. Here’s how you can reduce your risk:
1. Talk Openly with Your Healthcare Provider
One of the most important things you can do is to have an open conversation with your healthcare provider about fall risks. Tell them if you have fallen, feel unsteady, or worry about falling. Make sure your doctor or pharmacist reviews all your medications—both prescription and over-the-counter—as some may cause drowsiness or dizziness, increasing your risk of falling. Your provider may also recommend vitamin D supplements to improve bone, muscle, and nerve health.
2. Exercise to Improve Balance and Strength
Lack of physical activity can lead to muscle weakness and poor balance, both of which increase your chances of falling. Exercises that target balance and strength, such as Tai Chi, are particularly beneficial. These exercises can not only reduce the risk of falling but also boost confidence and overall well-being. Speak with your healthcare provider to find an appropriate exercise program that fits your needs.
3. Get Your Eyes and Feet Checked
Vision and foot health are critical for maintaining balance and mobility. Ensure that your eyes are checked annually and update your eyeglasses if needed. Conditions such as cataracts or glaucoma can impair vision and increase your risk of falls. Likewise, have your feet examined regularly by a healthcare provider. Discuss the best footwear options to provide proper support, and ask whether seeing a podiatrist is advisable.
4. Make Your Home Safer
Many falls happen at home, where hazards can be addressed with a few simple changes. Start by removing tripping hazards like throw rugs, clutter, or cords from walkways. Ensure that there is proper lighting in all rooms, particularly along staircases. Installing grab bars in the bathroom and handrails on both sides of the stairs can provide additional support. Also, consider using non-slip mats in the tub or shower.
Fall Prevention Checklist
To help you identify potential hazards in your home, here’s a simple checklist you can follow:
Stairs & Steps (Indoors & Outdoors)
Remove clutter like shoes or books from the stairs.
Fix loose or uneven steps.
Ensure proper lighting and install light switches at both the top and bottom of the stairs.
Repair loose handrails or install handrails on both sides of stairs.
Floors
Keep floors clear of clutter and ensure rugs are secured with double-sided tape.
Avoid walking over or around cords—keep them taped down or coiled next to the wall.
Kitchen
Store frequently used items on lower shelves to avoid the need for a step stool.
If you use a step stool, ensure it is sturdy and has a bar to hold onto for support.
Bedrooms
Place a lamp near the bed that is within easy reach.
Use nightlights to illuminate the path from the bed to the bathroom.
Bathrooms
Use non-slip mats in the tub or shower.
Install grab bars next to the toilet and inside the tub for support.
By following these simple tips and taking preventive actions, you can reduce your risk of falls and improve your safety and independence. National Physical Therapy Month reminds us how crucial it is to stay active, maintain good health habits, and make necessary changes to your environment. Physical therapists play a vital role in helping individuals improve balance, strength, and mobility, so don’t hesitate to reach out to a professional for personalized guidance and support.
Let’s use this month as an opportunity to take control of our health and prevent falls!
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
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