Many people think, “It won’t happen to me!”, but the truth is that more than 1 in 4 older adults fall every year in the U.S. Falls can have devastating consequences. After just one fall, 70% of people express a fear of falling, which can lead to reduced engagement and social isolation. But, preventing and reducing falls can be achieved in a few easy steps. In honor of Fall Prevention Week, Ali Thomas, MSPT, owner of Vanderhoof Physical Therapy, shed light on the many ways to prevent falls. Here are some of the tips she shared:

• Exercise – Regular exercise enhances strength, balance, cardiovascular health, and flexibility. Strength training is especially important to improve balance and coordination. The good news is that it’s never too late to start! Check with your medical provider before starting an exercise program. S/he may recommend specialized exercise classes or physical therapy designed for your specific needs.
• Address Incontinence Issues – People who are incontinent have a greater tendency for falls because they often rush to make it to the bathroom on time. On the flip side, some tend to drink less in an effort to control urination. Doing so, increases the risk of dehydration which can also cause falls. Fortunately, there are exercises that can help strengthen the pelvic floor and reduce episodes of incontinence. Talk to your healthcare provider for more information.
• Review Your Medications – Some medications or drug interactions can affect balance, vision, energy level, etc. Maintain a current list of the medications you are taking and review them regularly with your healthcare provider or pharmacist to ensure they are still necessary.
• Address Hearing and Vision Loss – The ability to concentrate on balance is diminished when our brain is focused on interpreting our environment. Nightlights in the hallway and bathroom, and a bedside lamp are essential for navigating your home in the middle of the night. Keep prescription glasses near the bed, as well. Get your hearing checked regularly and explore options for hearing aids, if needed. Click here to learn more about living with hearing loss
• Complete a Home Safety Evaluation – Chances are you’ve been adapting your home throughout your lifetime. For example, we cover electrical outlets to keep toddlers safe, and erect fences so our dogs don’t run away. Making your home safer is a very common thing to do. Take a look around and remove throw rugs, replace furniture that is hard to get in and out of, and install grab bars in the bathroom. A home safety evaluation is not restricted to indoors. Check outside for cracked sidewalks and steps, wobbly or missing railings, and raised thresholds, etc.

To learn more, click here to watch the video of Ali Thomas’ talk on fall prevention. We encourage our members to take advantage of the programs and services that can help reduce your risk for falls. Take a Gentle Yoga class, join us for a walk in the neighborhood, request the help of a volunteer Medical Notetaker, ask for volunteer help to replace a lightbulb, or call the office for professional referrals for a home safety evaluation or safety modifications. We are happy to help! Contact the office at 202-935-6060 or info@nnvdc.org.

Be on the lookout for next week’s article on understanding and talking about falls.