One in Four Adults Over 65 Falls Each Year: The National Institute on Aging's Steps to Prevent Falls and Fractures
Tripping on a rug or slipping on a wet floor can change an older adult's life, leading to a broken bone, a hospital stay or long-term disability. More than one in four people age 65 or older fall each year, and the risk rises with age, according to the National Institute on Aging (NIA) — but many falls can be prevented.
Falls usually have several causes at once: eyesight, hearing and reflexes that are no longer as sharp; conditions such as diabetes, heart disease or foot problems that affect balance; age-related loss of muscle mass, known as sarcopenia; blood pressure that drops when standing up too quickly; and medications whose side effects include dizziness or confusion. The more medications a person takes, the more likely they are to fall. Hazards at home, from loose rugs to wet floors, are another common trigger.
The NIA's prevention steps form four lines of defense. First, stay physically active: regular exercise strengthens muscles and keeps joints flexible, and balance and strength training such as yoga, Pilates and tai chi helps. Second, manage medications, and tell a doctor or pharmacist about any drug that causes sleepiness or dizziness. Third, have eyes and hearing tested regularly, and take time to get used to new glasses. Fourth, fall-proof the home, stand up slowly, wear nonskid, rubber-soled, low-heeled shoes, and keep hands free to hold railings.
Two further points matter. Strong bones limit the damage when a fall happens, so the institute recommends enough calcium and vitamin D and at least 150 minutes of physical activity a week. And a fall should always be reported to a doctor at the next checkup, even if it did not hurt: it can signal a new medical problem or an issue with medications or eyesight that can be corrected, possibly with physical therapy or a properly fitted walking aid.
If a fall does happen, the guidance is to stay calm, breathe, remain still for a few moments, and check for injury before moving. Those who can get up safely should roll onto one side, rise to hands and knees, crawl to a sturdy chair and sit down slowly. Anyone who is hurt or cannot get up should call for help or dial 911; keeping a charged phone within reach, or wearing an emergency response button, prepares for that moment. (Source: National Institute on Aging)
Source: National Institute on Aging
Published by GSM · USA (original Chinese edition)
Photo: 图：长者在家中厨房活动，居家环境安全是防跌倒的第一课。Wikimedia Commons 图片（CC BY-SA 2.0）。 / Photo: An older adult at home in the kitchen; a safer home is the first step in fall prevention. Image via Wikimedia Commons (CC BY-SA 2.0).
