Senior Living News

‍One in four seniors will suffer a fall accident each year due to mobility issues, health conditions, hearing and vision impairments and other problems. The good news is that you can reduce the risk of becoming a statistic by focusing on fall prevention. Follow these tips to lower the likelihood of fall accidents and maintain your active lifestyle.

1. Exercise Regularly

A recent systematic review of more than 116 studies found that regular exercise can reduce the risk of falls by as much as 28%. For adults aged 65 and older, the U.S. Centers for Disease Control and Prevention (CDC) recommends the following:

• At least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week
• Two full body muscle-strengthening workouts like weight lifting or yoga per week
• Daily balance activities like walking heel-to-toe or repeatedly moving from a sitting to standing position

Remember that aerobic exercise doesn’t have to mean going to a gym. You can play a sport, dance or take a brisk walk at one of the many parks located in Fort Worth, TX. Choosing an activity you enjoy will help to keep you motivated to continue your exercise program.

2. Make Safety Improvements at Home

Ensuring you can safely navigate your home can go a long way toward preventing falls. Some safety improvements to consider include:

• Installing sturdy handrails along stairs and grab bars in the bathroom
• Using nonslip bath mats
• Removing area rugs that can pose tripping hazards
• Ensuring adequate lighting in high-traffic areas
• Putting night-lights in your bedroom and bathroom
• Moving frequently used items in the kitchen, bathroom and closet so they’re easy to reach

If you need help making safety improvements, The Area Agency on Aging of Tarrant County may be able to assist you through its Aging in Place program.

Should you find your home needs many improvements, you may want to consider moving to a senior living community like Bethesda Gardens in Fort Worth. Our apartments feature spacious floor plans designed to be easy to move through, and our friendly staff can assist you with daily living tasks as needed to help ensure your safety.

3. Keep Tabs on Eye and Ear Health

As previously mentioned, hearing and vision impairments can make falls more likely to occur. See your health care provider for regular vision and hearing tests, and follow their advice regarding the use of hearing aids and prescription lenses to ensure you can see and hear your surroundings.

4. Be on the Lookout for Medication Side Effects

Some medications can cause dizziness and lightheadedness, putting you at an increased risk for falls. Common culprits include:

• Anti-anxiety drugs
• Antihistamines
• Blood pressure medications
• Opioid pain relievers
• Overactive bladder medications
• Sleep aids
• Tricyclic antidepressants

If you experience dizziness or difficulty walking due to medication, talk to your health care provider. There may be alternative drugs you can take to manage your condition and reduce your risk of falls.

5. Prioritize Sleep

Not getting enough good-quality sleep can slow your response time and make it difficult to concentrate, increasing the risk for falls. To improve your sleep health:

• Follow a set sleep schedule, going to bed and getting up at the same time every day.
• Keep your room cool at night.
• Use blackout curtains to darken your room.
• Block out noise with a white noise machine or earplugs.
• Don’t have caffeine, alcohol or large meals late in the day.
• Avoid televisions, computers, smartphones and other devices with screens before bed.

Most seniors need 7 to 9 hours of sleep per night. Ask your health care provider how much sleep you should strive for.

6. Cut Back on Alcohol

Alcoholic beverages like wine, beer and spirits can interfere with thinking and reduce coordination. For seniors, these effects can increase the risk for falls, making it important that you drink responsibly.

Cut back on alcohol as much as possible. The CDC states that men should consume no more than two alcoholic beverages per day and that women stop at one daily drink.

7. Be Aware of Your Surroundings

Whether you’re indoors or outdoors, keep track of your surroundings. Be on the lookout for tripping hazards like wet floors, icy patches on sidewalks and items lying on the ground. Avoid hazards whenever possible, and use extra caution if you can’t take an alternate route.

8. Wear the Right Footwear

The right pair of shoes can provide support and traction to help you maintain a sure footing while you walk. When shopping for footwear, look for styles that:

• Have nonslip soles
• Fit securely with laces, straps or buckles
• Feature a flat sole or a chunky, wide heel
• Are equipped with a heel that's 1.75" high or less

9. Use Bags for Carrying Items

Keeping your hands free while you walk makes it possible for you to grab hold of something if you start to slip and to utilize railings and safety bars. Instead of carrying things in your hands, pack them into a belt bag, shoulder bag, crossbody bag or backpack.

10. Move at Your Own Pace

As you walk, maintain a comfortable pace, even if that means moving slower than other people. If you’re walking long distances, take breaks when you begin to feel fatigued.

11. Explore Mobility Aids

Mobility aids like walkers, rollators and canes can provide extra stability and reduce fall risks. Your health care provider can help you explore your options.