- Falls are a leading cause of injury for Americans 65 and older, but they aren't inevitable, experts say.
- Intermountain Health physical therapist Janene Holmberg encourages staying active to prevent falls.
- Treating preexisting mental or physical conditions and home modifications can also help prevent falls.
SALT LAKE CITY — Falls are a serious risk for older adults, but experts say they don't have to be inevitable. In fact, most falls are preventable.
Staying active can make a big difference when it comes to avoiding falls. Each year, more than 1 in 4 Americans age 65 and older takes a fall, and those tumbles are the leading cause of injury for that age group.
"Very often it can be hip fractures, it can be head injuries … (it) may change how independent you are," said Janene Holmberg, a physical therapist with Intermountain Health.
At a recent community health event, Holmberg showed seniors simple ways to improve stability and stay on their feet.
"Balance is something that we have to keep healthy," she said. "Even practicing standing on one leg … we have to be able to lift our body weight and lift it repetitively in order to stay healthy and strong."
Pat Holmes, 72, has experienced a few falls herself.
"Not watching or getting my foot caught or whatever. That's when I realize, 'Well, I'm getting older, I need to be more careful.' Just realize you're getting older, and you need to be aware of that," she said.
Holmes has been attending a fitness class at Mount Olympus Senior Center three days a week, which she says has helped her become stronger and more stable.
"It's great aerobic, we work on balance, and it's a lot of socialization, too," she said. "It really helps in terms of strengthening your legs and your arms. It does build your confidence."
Holmberg said that exercise isn't the only factor in preventing falls. Small changes at home — like keeping pathways clear, improving lighting and adding supportive tools, where needed — can play a role in avoiding falls.
"Removing those throw rugs, making sure we have good lighting, making sure we have our, like, handrails where we need them, and it's the little things that make a difference," she said.
Five conditions that increase fall risk
- Musculoskeletal weakness, pain, fatigue.
- Neurological conditions (inner ear or balance problems, strokes, brain injuries, neuropathy and multiple sclerosis).
- Cardiovascular conditions (irregular blood pressure, congestive heart failure).
- Metabolic conditions (diabetes, thyroid issues and certain medications).
- Psychological conditions (depression, anxiety, fear of falling).
Six simple ways to reduce your risk for falling
- Remove throw rugs, electrical cords, shoes, clothes, toys, etc. from walkable areas.
- Be aware of raised thresholds and step-down entrances.
- Use hand railings or grab bars, especially near steps, stairs or in the bathroom.
- Wear tennis shoes or sneakers with non-slip soles.
- Don't wear flip-flops, sandals, slippers or shoes with an open heel.
- Keep fluids on tile or wood floors wiped up.
Intermountain Health offers a free "Defying Gravity" class to help improve strength and prevent falls. Find more information here.
The Mount Olympus Senior Center offers various programs, including an array of fitness classes to build muscle and work on balance. View the schedule here.
