Take the following anti-fall precautions to prevent not only injury but also fear of falling, which can push you toward a sedentary lifestyle…
Be realistic about your physical abilities. Climbing ladders to clean gutters or trim trees even though you shouldn’t can lead to debilitating falls.
Don’t multitask. It is easy to not pay attention to your surroundings…and multitasking often means you don’t have a hand free to break a fall.
Compensate for sensory changes. Particularly if you have diabetes, changes in sensation in your feet can cause changes to your gait. Talk to your doctor about blood sugar control, medication and exercises to increase circulation to the nerves in your feet. Mention any tingling you feel at night. Always wear appropriate shoes (with a closed toe and heel).
Have your depth perception and visual acuity checked at eye exams. A loss of depth perception affects how you see your environment. Also: Going down stairs poses a greater risk than going up. Be cautious for a few weeks when your eyeglass prescription changes.
Schedule a medication review. Discuss with your health-care provider(s) alternatives to drugs that increase your fall risk because of dizziness, confusion and changes in balance. When you’re prescribed a new drug or a dosage, ask if it could increase your fall risk.
Get evaluated for causes of dizziness. These include vertigo, and postural hypotension, which occurs when you stand after sitting or lying down. Always report these to your provider.
Manage urge incontinence and frequent nighttime urination. Slow your gait to avoid falling on the way to the bathroom. Get proper lighting along the way to the toilet. Talk to your doctor about stopping liquids after 7 pm and trying “prompted voiding” (urinating before your bladder is full).
Safeguard your sleeping environment. Switch to a nightstand with rounded corners, and place a thick nonskid floor mat along your bedside if you do not have carpet.
Get a strength assessment. Do you need to push off the sofa or grab the sink to pull yourself up from the toilet? You might be compensating for muscle weakness or limitations from arthritis, chronic back, hip or knee pain and other conditions. Physical therapy can address these mobility limitations…or you may need assistive devices such as grab bars, a cane or a walker.
Consider protective clothing and devices. There are slim styles of padded hip protectors and wearable smart belts that sense a fall and deploy an airbag to reduce impact. Smartwatches can detect when you fall and call for help. MedicAlert.org offers wearable IDs and a subscription membership service that stores your health profile and activates an emergency response in case you fall.
