Stay fit to prevent falls

WebMD's Healthy Aging Health Center lists the following tips to help you avoid falls;   Exercise regularly to improve your strength, muscle tone, and sense of balance. If you are very weak or dizzy, have someone help you get out of bed, walk, and bathe. Call your health professional for an appointment if you are dizzy and lose your balance. You may have a condition that needs treatment, such as an inner ear problem. Have your vision and hearing checked regularly. If you have poor vision or hearing, you may lose important cues that help you avoid objects and keep your balance. Know the side effects of medications you are taking. Ask your health professional or pharmacist whether the medications you are taking — for instance, sleeping pills or sedatives — can affect your balance. Call your health professional if you think you have calluses or corns on your feet that need to be removed. If you wear loose-fitting shoes because of calluses or corns, you can lose your balance and fall. Source: WebMD (www.webmd.com/healthy-aging)

According to the Centers for Disease Control and Prevention (CDC), one-third of adults age 65 and older fall each year. When an older person falls, his or her physical health is not the only thing that can be damaged; he or she could develop a fear of falling that might cause withdrawal from social situations.

“Injuries from falls, and the fear of falling, lead older adults to limit their activities, which can interfere with independent living. But we know that falls are not inevitable,” says Ileana Arias, PhD, director of the CDC’s Injury Center.

“Older people should see their doctor as soon as they experience a fall,” says Dr. John Kokales, medical director with UPMC for Life. “The biggest piece of advice I give my older patients who experience the feeling of being off balance is to see their doctor for an evaluation and, if they feel insecure, to use a cane. Prevention is critical to decreasing the chances of a fall that could lead to a debilitating condition and change of lifestyle.”

Your doctor can perform a “fall assessment” to determine your current health status, check for any new health concerns, and help you prevent another fall. He or she will watch you stand up from a chair without using your arms, walk several paces, and return. If your doctor notices any difficulty or unsteadiness, you might need further assessment, which could include a detailed medical history, a review of your medications, and an examination of your vision, balance, and muscle strength.

As we age, our bodies change. Many of these changes, including reduced vision, arthritis, and balance disorders, become risk factors for falls. And chronic conditions, such as a stroke, osteoporosis, osteoarthritis, multiple sclerosis, and Parkinson’s disease, increase our chances of falling.

Make sure your doctor knows about every time you have fallen. Review all your medications with your doctor and/or pharmacist for side effects and interactions — tranquilizers, sleeping pills, certain heart and blood pressure drugs, and certain antidepressants can all increase your risk of falling. Also, if you currently drink, you should stop using alcohol.

Maintain an active lifestyle. Researchers say the risks of seniors falling are greater if they have lower-body weakness or problems with walking and balance, or are taking four or more medications. To reduce your risk, you should get regular exercise to increase your lower-body strength and improve your balance.

Regular muscle strengthening and balance exercises can lower your risk factors. Programs such as Tai Chi are effective because they focus on balance and muscle strength. Try to average 30 minutes of exercise per day, which you can do all at one time or divide into 10- or 15-minute sessions. Work with your doctor to develop an effective exercise program customized to your needs, personal goals, and health conditions.

Also, be aware of environmental factors that may contribute to falls. Make sure your home is well lit and free of clutter and throw rugs. Wear shoes with a flat, large surface area.