Preventing Falls: Tips for a ‘Balanced’ Retirement

According to the National Institute on Aging, the risk of falling – and fall-related problems – rises with age. In fact, more than one in four people aged 65 or older fall each year.

Statistics show that the rate of fall-related injury and death is even higher in Northern Arizona, where we deal with a greater number of specific risk factors such as hills, unpaved streets and trails, historic homes with wood floors and staircases, and icy streets and sidewalks in the colder months.

While it’s tempting to give in to the fear of falling by avoiding activities such as shopping, walking or socializing, it’s important to stay active to keep strong and healthy. There are many simple things you can do to decrease your risk of an unexpected fall.

• Manage your medications. Review all of your medications with your healthcare provider. Find out if there are any that you no longer need to take. Ask whether there are any adverse drug interactions of which you should be aware.
• Assess your home. Look for loose rugs or electrical cords, clutter, unstable furniture, poor lighting or other hazards. Wipe up spills right away.
• Drink up. Make sure you drink plenty of water throughout the day. This helps keep your mind clear and helps prevent dizziness.
• Stand up slowly. Sit at the edge of the bed or chair for a few moments and pump your hands and legs, then slowly stand up.
• Get exercise every day. Even if it is walking a little each day or doing chair exercises, do what you can to keep your muscles active.

If you feel like you’re having issues, you can have your balance tested by a specialist. The specialist will conduct assessments of the three important systems that affect balance:

• Vision
• Vestibular (ear) balance
• Sensation (joint and muscle) balance

The results of the testing will indicate if there are any particular deficits or weaknesses in one or more of these areas. This information, combined with your personal goals, will help you and your specialist create a customized treatment plan. Objective measures are put in place to track progress and improvement.

One of the most important goals of this approach is increased confidence. When you see that your risk of falling is in a normal range, you’ll feel secure enough to continue pursuing the activities you enjoy.

Remember, falls don’t have to be inevitable as you age. With a few simple steps, you can reduce your chance of falling and enjoy the retirement you’ve earned. QCBN

By Joanne Robertson

For more information about balance testing and falls prevention, contact the Physical Rehabilitation Services Department at Dignity Health Yavapai Regional Medical Center. In Prescott, call 928-771-5131, and in Prescott Valley, call 928-759-5940.