Fall Prevention Tips

Every year one out of three people over 65 years of age experiences a fall. Falls are the leading cause of injury-related deaths among older adults. Once people fall they become fearful of it happening again, even if it didn’t result in an injury. This may cause limited involvement in activities, leading to isolation, reduced mobility, loss of physical fitness, and risk of a reoccurrence.

Falls can be prevented.

Factors that put you at risk of falling

• Lack of physical activity

• Health conditions such as abnormal blood pressure, heart problems and arthritis

• Medications that may reduce mental alertness, balance, and gait

• Impaired vision

• Environmental hazards in the home, such as loose rugs, clutter, poor lighting, and lack of grab bars and hand rails.

What can you do to prevent falls?

• Exercise regularly to improve strength, balance, flexibility and mobility

• Eat a well-balanced diet rich in calcium and Vitamin D

• Review prescriptions, over-the-counter medications, vitamins, and herbal remedies with your doctor and pharmacist

• Have vision, hearing and overall wellness exams on a regular basis

• Assess environmental hazards in the home and make modifications
  

Resources

2-1-1 Sacramento offers many free booklets on preventing falls, home safety checklists, and exercise programs. Call us at 2-1-1 or (916) 498-1000, and we will mail any of the information listed below.

Exercise: A Guide from the National Institute on Aging covers four types of exercises that can contribute to improved health, including sitting and standing exercises you can easily do at home.

Home Safety for People with Alzheimer’s Disease provides the tools to help you make each room in your home a safer environment for a person with Alzheimer's.

Physical Activities: A Personal Guide to Making Physical Activity Part of Your Lifestyle – for Ages 50 Plus shows you ways to enjoy exercising.

Senior Exercise Programs - a resource list of community and senior centers offering exercise classes in Sacramento County. Classes include Tai Chi, yoga, balance training, strength training, and more.

Rebuilding Together’s Safe at Home Program offers home safety assessments and safety modifications, such as grab bars, wheelchair ramps, and night lights. Some services are free; others require a fee depending on eligibility.

Talking with Your Doc About Falls is a checklist and a series of questions to discuss with your doctor.

The AARP Home Fit Guide consists of a home safety checklist and minor modifications to make your home comfortable and safe.

Websites

50+ Wellness Program

2-1-1 Sacramento

Area 4 Agency on Aging

Center for Disease Control and Prevention

California Department of Aging

Fall Prevention Center of Excellence

Family Doctor.org

Home Safety Council

National Institute on Aging

National Institutes of Health

Rebuilding Together