Falls Prevention

Published in The Virginian-Pilot, Prime Time edition, September 2024

by Jane Constantineau, Marketing Director, Senior Services of Southeastern Virginia

Falls are the leading cause of fatal injury in seniors and also the most common reason older adults are admitted to the hospital. One out of four seniors will fall each year in the U.S., resulting in about 32,000 deaths. The good news is that falling is not an inevitable part of aging. Most falls can be prevented through education, practical lifestyle changes, and exercise.

Here are the things you and your loved ones can do to minimize the risk of a fall:

• Have your vision and hearing checked annually and keep your eyeglasses clean and prescription up to date.
• Have your doctor assess your balance yearly or sooner if you notice a change in your balance. Never assume a change in balance is due to aging.
• Keep your bones strong. Eat a balanced diet rich in calcium and high in vitamin D.
• Regularly review medications with your doctor or pharmacist and discuss side effects of the medication.
• Declutter your home and keep stairwells and walkways free of clutter.
• Keep frequently used items within easy reach and use a sturdy step stool if absolutely necessary—never stand on a chair.
• Make sure your home is well lit with bright, nonglare lightbulbs. Use night lights and turn on lights if you get up at night to go to the bathroom.
• Install and use handrails on outdoor and indoor stairwells.
• Install grab bars in the shower, tub, and near the toilet. Use a shower seat and handheld showerhead to make bathing easier.
• Use double-sided tape to secure rugs so they are not a tripping hazard.

Mary Noonan, Program Supervisor at Senior Services of Southeastern Virginia, recommends seeing a doctor as a first step if you notice yourself struggling with balance. “Many times, people are referred to physical therapy, and that can be very helpful.”

For seniors who want to prevent a decline in balance, Noonan has one word: dance. “Dancing is really great for balance,” she says. She also recommends exercise classes like SilverSneakers®, available at local rec centers. For those at Parks and Recreation senior centers throughout South Hampton Roads and Western Tidewater, Senior Services offers fall-prevention classes.

Seniors who would rather exercise at home can view exercise videos on Senior Services’ website: https://www.ssseva.org/programs/at-home-exercise/

or learn more by calling 757-461-9481.