Aging Safely: Tips to Prevent Falls and Stay Independent
As we get older, maintaining our independence and being able to safely live in our own homes becomes increasingly important. Unfortunately, falls are a major threat to the safety and independence of aging adults. According to the Centers for Disease Control and Prevention (CDC), one out of four older adults falls each year, and falling once doubles your chances of falling again.
The good news is that falls are largely preventable. The Safe Aging Coalition of Northern Kentucky (SACofNKY) is dedicated to providing education, resources, and support to help older adults in our region age safely and maintain their independence. In this blog post, we’ll share some of our top tips for preventing falls and staying safe at home as you get older.
Assess Your Home Environment
Many falls happen in the home, so it’s important to take a close look at your living space and identify any potential hazards. Go room by room and look for things like:
- Uneven floors or loose rugs that could cause tripping
- Poor lighting, especially in hallways and stairways
- Lack of handrails on both sides of staircases
- Slippery surfaces in the bathroom
- Clutter or obstacles in walkways
Make the necessary changes to eliminate these hazards, such as installing grab bars, removing area rugs, improving lighting, and clearing clutter. You may also want to consider using a cane or walker for added stability when moving around your home.
Improve Your Strength and Balance
Maintaining good muscle strength and balance is crucial for preventing falls. Exercises that focus on building leg and core strength, as well as improving flexibility and coordination, can go a long way in reducing your fall risk.
Some great exercises to try include:
- Tai chi – This gentle, low-impact exercise has been shown to significantly improve balance and reduce the risk of falls in older adults.
- Resistance training – Using resistance bands or weights to work your major muscle groups can help you build and maintain strength.
- Balance exercises – Things like standing on one leg, walking heel-to-toe, and balancing on a BOSU ball challenge your balance and coordination.
Work with a physical therapist or other healthcare provider to develop an exercise routine tailored to your needs and abilities. They can also provide guidance on using assistive devices like canes or walkers properly.
Manage Your Medications
Certain medications, or combinations of medications, can increase your risk of falls by causing dizziness, drowsiness, or other side effects. Review all of the medications you’re taking, both prescription and over-the-counter, with your doctor or pharmacist. They can help you identify any problematic drugs and make adjustments to minimize your fall risk.
It’s also important to have your vision and hearing checked regularly. Vision and hearing problems can affect your balance and make it harder to navigate your environment safely.
Stay Active and Engaged
Isolation and inactivity are major contributors to falls in older adults. When you’re not moving around and challenging your body, your muscles weaken, your balance suffers, and you become more prone to falling.
Make an effort to stay physically, mentally, and socially active. In addition to your strength and balance exercises, find ways to keep moving throughout the day, whether it’s taking walks, doing household chores, or participating in group activities. Engage your brain with hobbies, puzzles, reading, or learning a new skill. And make time to connect with friends, family, and your community – social isolation is a major risk factor for falls.
The SACofNKY offers a variety of programs and resources to help older adults in our region stay active, engaged, and safe. From educational seminars and hands-on demonstrations to health screenings and volunteer opportunities, we’re dedicated to empowering local seniors to age in place with confidence.
Take Advantage of Available Resources
In addition to the educational initiatives and direct services provided by the SACofNKY, there are many other valuable resources available to help older adults prevent falls and maintain their independence. Some that we recommend include:
- Home modification assistance programs – Organizations like Rebuilding Together and Habitat for Humanity can help identify and address home hazards.
- Personal emergency response systems – These devices allow you to call for help in the event of a fall or other emergency.
- Durable medical equipment – Items like canes, walkers, shower chairs, and grab bars can improve safety and stability around the home.
- Falls prevention classes – Many local senior centers, YMCAs, and healthcare providers offer group exercise and education programs focused on fall prevention.
- In-home care services – From help with daily tasks to physical therapy, home care agencies can provide the support you need to stay safe and independent.
The bottom line is that falls are not an inevitable part of aging. By taking proactive steps to address your individual fall risks, you can greatly improve your chances of living safely and independently in your own home as you get older. The SACofNKY is here to provide the education, resources, and community support you need to age well and thrive.
If you have any questions or would like to get involved with our coalition, please don’t hesitate to reach out. You can contact us at info@safeagingnky.org or 859-250-9134. We’re here to help!