Preventing Falls and Disabilities
Falls can lead to disability from brain damage, fractured bones, and muscle sprains. Fall risk increases with age due to declining eyesight and hearing loss. Falls also result from age-related medical conditions like arthritis, diabetes, and heart disease. Use the strategies and resources mentioned in this article to help yourself, your family, and your friends to avoid falling down.
Strategies
Checkups – use a checklist to assess your
fall risk.
Devices – wear a pendant or smartwatch to detect falls and call for help.
Distractions – suspend the use of smartphones and headphones when driving, exercising, or walking.
Exercise – maintain strength and stability with daily exercise (i.e., aerobics, strengthening, and yoga).
Footwear – prevent trips by wearing practical shoes (e.g., slip-ons, low heels, etc.).
Gait – take slow, steady steps when walking; use a walking stick for balance and support.
Health – get annual health, hearing, and vision checkups.
Medication – avoid medications that cause confusion, dizziness, lightheadedness, or muscle loss.
Standing - focus on standing straight to distribute weight evenly and improve balance.
Seating – improve chair safety by tightening legs, locking rollers, and replacing worn-out seats.
Upgrade – add grab bars, eliminate clutter, improve lighting, install railings, and remove rugs.
Devices – wear a pendant or smartwatch to detect falls and call for help.
Distractions – suspend the use of smartphones and headphones when driving, exercising, or walking.
Exercise – maintain strength and stability with daily exercise (i.e., aerobics, strengthening, and yoga).
Footwear – prevent trips by wearing practical shoes (e.g., slip-ons, low heels, etc.).
Gait – take slow, steady steps when walking; use a walking stick for balance and support.
Health – get annual health, hearing, and vision checkups.
Medication – avoid medications that cause confusion, dizziness, lightheadedness, or muscle loss.
Standing - focus on standing straight to distribute weight evenly and improve balance.
Seating – improve chair safety by tightening legs, locking rollers, and replacing worn-out seats.
Upgrade – add grab bars, eliminate clutter, improve lighting, install railings, and remove rugs.
Articles
Falls
at Home, NIH, Jan 10, 2024.
Preventing Falls with Exercise, Johns Hopkins, Sep. 13, 2019.
Workplace Falls, University of Washington, Apr. 2, 2023.
What to Do After You Fall, Performance Health, Dec. 2, 2019.
Preventing Falls with Exercise, Johns Hopkins, Sep. 13, 2019.
Workplace Falls, University of Washington, Apr. 2, 2023.
What to Do After You Fall, Performance Health, Dec. 2, 2019.
Books
Fall Prevention, Infinity Publishing, May 24, 2008.
Hearing and Balance, Mayo Clinic, Feb. 22, 2022.
Exercises to Improve Stability and Prevent Falls, Harvard Medical School, Jul. 31, 2012.
Guide to Tai Chi, Harvard Medical School, Apr. 9, 2013.
Fall Prevention, Infinity Publishing, May 24, 2008.
Hearing and Balance, Mayo Clinic, Feb. 22, 2022.
Exercises to Improve Stability and Prevent Falls, Harvard Medical School, Jul. 31, 2012.
Guide to Tai Chi, Harvard Medical School, Apr. 9, 2013.
Checklists
Checkups (National Council on Aging)
Homes (CDC)
Seating (NEMC)
Workplaces (University of Maryland)
Checkups (National Council on Aging)
Homes (CDC)
Seating (NEMC)
Workplaces (University of Maryland)
WA (Prevention
Resources)
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