Aging should not mean falling

But neither falls nor serious injury from them is an inevitable consequence of advanced age. Brian M Franklin, a certified athletic trainer at University Orthopedics in Atlanta, in collaboration with the Atlanta centers, offer excellent suggestions for tuning your body and your environment to prevent falls, as well as injuries from the falls that do happen.

Bodily defences

Knowing the underlying causes of falls suffered by older people will help you appreciate the steps experts recommend.

Heading the list of causes for otherwise healthy people is loss of muscle strength followed by diminished flexibility, which together result in instability and a decreased ability to catch yourself should you start to fall, Franklin said at a recent meeting sponsored by the American Academy of Orthopedic Surgeons and the National Athletic Trainers’ Association.

Then there are medical factors, of which osteoarthritis — the wear-and-tear kind — is most prominent. Arthritis can make joints stiff and painful, resulting in a loss of flexibility and mobility. Some medications taken by older people can cause dizziness or sleepiness and impair balance. People who have suffered a stroke or other neurological disorder may be unable to move normally.

Other predisposing factors common among older people include cardiovascular disease and accumulated injuries that weaken the musculoskeletal system. Diminished vision caused perhaps by cataracts, glaucoma, macular degeneration or lack of proper glasses is also a factor.

And when older people fall, their weakened bones are more likely to break. As many as one woman in four and one man in 15 over the age of 50 can expect to suffer a fracture during their remaining years.

So, the first step is to build muscle strength in the thighs and trunk to increase stability.

Try this simple exercise:

Lie on your back on the floor and raise one leg at a time a foot off the floor, holding it there for 10 seconds. Gradually build up to 10 repetitions with each leg and you’ll see how much stronger your thigh muscles can get.

Likewise, there are easy exercises to improve balance: Gently holding the back of a sturdy chair, raise one foot off the floor, then try to let go of the chair. Once that is mastered, try it with your eyes closed, then try it standing on your toes. Tai chi is also an excellent activity proven to improve balance and reduce falls.

Daily stretches, especially of the legs and hips, can slow the loss of flexibility that can result in a fall.

People over 50 — and especially those over 65 — should have annual eye exams by an ophthalmologist and not postpone getting new glasses or undergoing cataract surgery. Corneal implants inserted when cataracts are removed can improve visual acuity better than your current glasses.

If you take medications, ask your pharmacist whether any of them, alone or in combination, may cause dizziness or sleepiness. If so, ask your doctor if a reduced dosage or another medication would be just as effective and safer.

Don’t forget “dem bones,” which need to be strong if they are to remain intact should you fall. In addition to consuming adequate amounts of calcium and vitamin D, you need to do weight-bearing exercise. Bone-benefiting exercises include walking, step and water aerobics, dancing, yoga, tai chi, hiking and resistance training. Cycling and swimming, while excellent activities especially for people with arthritis, are not as effective as walking for strengthening bones, Franklin said.

Environmental protection

About half of falls occur at home, so that’s the best place to start to prevent them. To keep from slipping or tripping, the tips:

• Keep walking paths clear of furniture and other obstacles. Don’t leave objects like books, papers, shoes or blankets on the floor. Make sure wires are securely tacked to the floor or wall. If you have loose rugs, remove them or secure them with tape. If you are visiting a home with loose rugs, ask that they be picked up while you are there.

• Keep objects off the stairs. Stairways should be well lighted, with lights that can be switched on at either end. Stairs should be kept in good repair. Always use a handrail, and if possible install handrails on both sides of the stairway.

• Improve lighting in and around your home. Switch from incandescent to fluorescent bulbs, which are brighter, last longer and cost less to operate. Place easily reachable lamps on both sides of bed and a night light between the bedroom and bathroom. Hang curtains or shades on windows to reduce glare.

• Store frequently used items in the kitchen, bedroom and bathroom on shelves you can reach without climbing or reaching high over your head. Never stand on a chair. If you must use a stool, get one with a frame you can hold onto.

• Install grab bars inside the bathtub and next to the toilet. Use a nonslip bath mat — tile floors are very slippery when wet.

• Always wear shoes both inside and outside the house. Avoid going barefoot or walking around in socks or slippers that lack a firm nonslip sole. If you are visiting someone who frowns on shoes indoors, take along shoes that are reserved for indoor use. And if your stability is questionable, do not wear high heels.

Finally, Franklin said, know your surroundings.

Learn where the booby-traps like potholes, uneven surfaces and broken pavement are located and avoid them. And don’t be shy about using a walking aid if your stability or footing is insecure.