Simple steps can prevent costly falls for older adults

Anybody can miss a stair, slip on a rug or tumble over a bump in the sidewalk. Falls happen in our harried, hurried lives, but they don’t have to be a consequence of aging.

Older adults are more likely to be plagued by falls as their bodies, coordination and reflexes weaken. But there are simple steps they can take to improve their balance and avoid injury, notes the Healthy Aging Partnership (HAP), a coalition of 40 not-for-profit organizations dedicated to helping older adults live longer, healthier lives.

Strength- and balance-building exercises, changes in medications, and safety improvements around the home can all go a long way in preventing falls and the staggering costs associated with them.

One out of three people aged 65 and older falls each year. An estimated 3 to 5 percent of those falls result in fractures, the most common being fractures of the hip, forearm, leg, ankle, vertebrae, pelvis, upper arm and hand.

The risk of hip fractures, which primarily affect women, increases dramatically with age, with those 85 and older 10 to 15 times more likely to sustain a hip fracture than those 60 to 65.

Even if you don’t count the human toll, falls are expensive. The direct medical costs associated with falls have been estimated at $179 million for fatal injuries and $19 billion for non-fatal injuries.

Fortunately, the preventative measures people can take are relatively easy as well as effective. HAP offers the following tips:

·       Do some simple balance exercises: stand on one foot for 30 seconds and switch; walk heel-to-toe along an imaginary line; and get up and down from sitting in a chair. Too easy? Do the same exercises with a paper plate balanced on your head.

·        Exercise at home with a buddy for safety, support and camaraderie.

·        Work with a trainer or take a fitness class. Yoga, Pilates, weight training, tai chi and dance all improve balance. Weight training also develops muscle and bone strength and helps prevent osteoporosis. Be sure to check with your physician before beginning any fitness program.

·         Remove hazards around the home. Pick up clutter from floors, use non-slip mats in the bathtub and shower, remove or secure loose rugs, improve lighting and install grab bars in the bathroom and handrails next to stairways.

·         Be aware of your surroundings, including the placement of furniture (make sure it’s stable) and the location of stairs.

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