It’s the start of a new year, and it is time to make your New Year resolutions. How about making a resolution that can directly impact your life, health and independence? Resolve to prevent falls for you and your loved ones by identifying and eliminating common habits that increase your risk of falling.
Take your time. Being rushed or distracted greatly increases your chance of falling. Find your balance when first standing up. If you frequently find yourself rushing to pick up the phone, consider investing in a cordless or cellular phone that you can keep near you. Don’t rush to answer the door.
Talk to your doctor about your conditions and treatments and ask about falls risks. Falls can be caused by medical conditions, vision problems or inner ear issues, yet many older adults won’t discuss falls with their health care professionals. Ask your doctor about how your health, medical conditions and treatment can raise your risk of falling. Talk about recent falls and times when you nearly fell, regardless of the apparent cause. Regularly review your medicines with your doctor or pharmacist, including over-the-counter remedies, for side effects such as dizziness or drowsiness.
Start an exercise program. People who fall can become afraid of falling. This can cause them to be less active, which can lead to declining health and fitness, which can actually increase their risk for another fall. The benefits of regular exercise include: balance, flexibility, and strength, which all play a role in preventing falls. Just six weeks of low-intensity balance training can greatly reduce your risk of falling.
Be tidy. Keep hallways and stairs free of clutter that can cause you to trip. Re-arrange the furniture in your most-used rooms to create clear paths and place things you need often (e.g., phone, remotes, reading glasses) within easy reach.
Eat and drink well throughout the day. Side effect of poor nutrition and dehydration include low blood sugar, low blood pressure, weakness, dizziness and confusion. Eat a well-balanced diet, do not skip meals and drink plenty of non-alcoholic liquids every day.
Get enough sleep. If you are sleepy, you are more likely to fall. Try going to bed earlier, avoid eating in the evening and turn off all electronics before going to sleep.
You’ll find more tips and resources to form healthy and safe new habits at www.steadyu.ohio.gov.