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The Inner Game of Preventing Falls

By Peter Keers August 06, 2022 Health and Fitness

Falls are a real risk for those of us over 60. Recently, Ivana Trump died from a fall at home.

According to a 2018 Centers for Disease Control report, 35.6 million falls occurred among those 65 and older. These resulted in injuries for 8.4 million of the cases and 32,000 deaths.

These numbers can be reduced if older adults take action to cut their risks. Usually, fall prevention centers on external changes. That’s the “outer” game which includes things like making modifications around the house. There’s also an equally important “inner game” for fall prevention.

External Changes

Examples of external changes to prevent falls include:

  • Put in grab bars around the home, particularly in bathrooms.
  • Remove loose rugs and install non-slip materials under other carpets and rugs.
  • Add more lighting.
  • Make sure transitions between spaces don’t risk tripping.

An excellent resource for renovating your house to prevent falls can be found in AARP’s publication, HomeFit Guide.

Considering the Inner Game

Awareness is the centerpiece of the inner game of fall prevention. Cultivating an ongoing vigilance about fall risk during your day-to-day activities can make a big difference in keeping you safe.

The inner game consists of some simple principles.

Physical Fitness

Maintaining muscle strength and flexibility by walking and similar exercise will assist in preventing falls. It’s easier to keep your balance when your overall fitness is better.

Also, keeping that extra weight off is essential since it can aggravate many medical ailments that lead to falls.

Seek Help if Lightheaded or Dizzy

Dizziness and imbalance often lead to falls. Medical conditions like diabetes or heart ailments can be causes. Also, general age-related deterioration of inner-ear function can cause this as well. Seek medical advice at the first signs of these symptoms as they may indicate more significant issues.

Side effects of medications can also contribute to dizziness and imbalance. In any case, medical help could prevent falls.

Footwear Matters

The wrong footwear could lead to falls. For example, wearing slippery socks or slippers at home could be harmful. Also, ensure your footwear is comfortably snug to improve balance and avoid tripping hazards.

Regular Vision and Hearing Check-Ups

Balance depends on the interaction between the inner ear, the sense of touch and vision. Make sure to schedule regular vision and hearing tests. Also, take time to adjust to new glasses or contacts.

Let There Be Light

A well-lit environment will prevent falls. Turn on lights when moving around the house, especially at night. Add lighting in dim areas.

Falls and Alcohol

About 65% of fatal falls are related to alcohol use. If you are a bit unsteady already, alcohol will make the risk of a fall much worse.

Go Slow

Standing up too quickly can sometimes result in imbalance. Take your time standing up, rising from a chair or getting out of bed to ensure you feel steady on your feet.

Canes and Walkers

To many, using a cane or walker signifies extreme old age. Yet, the risk of not using such supports when needed opens the door to the worse alternative of falling and getting hurt. Swallow your pride and consult an occupational or physical therapist to fit and train you on proper use.

Slippery When Wet (or Icy)

If a surface seems wet or icy, assume that it is. A supply of sand or salt by the door is handy for applying to dangerous ground. Also, footwear is available with ice-gripping studs to make walking to the mailbox in winter much safer.

Stair Risk

Stairways pose a high risk for falls. Adding handrails and non-slip surfaces is a necessity. Also, get in the habit of being deliberate by planning each stair walk. Focus on each step up or down. Carrying items up or down stairs increases the risk. Instead, use a tote bag for carrying things while holding the handrail. Finally, make sure the stairway is well-lit to avoid disaster because of missing a step on a dark staircase.

Improving your inner game of fall prevention takes focus and practice. However, if you know your limits and increase your fall awareness, following these simple principles will help reduce your risks.

Are you afraid of a fall? Have you experienced a fall or know someone who has? Did your (their) confidence drop dramatically after a fall? What changes in your environment have you made to make it easier to navigate?

Let's Have a Conversation!

The Author

Peter Keers is a writer and video blogger focusing on topics for the over-55 audience. Defining himself as a curious seeker, Peter’s interests range across both the art and the science of living an authentic and fulfilling life in the 21st century. See Peter’s recent posts at www.cantissimoseniorliving.com and www.concisioncomm.com. He can be contacted at peter@cantissiomoseniorliving.com.

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Roberta Sheahan

All great points but I would like point out the value of learning how to fall safely. (videos, articles) Not a foolproof strategy of course, but it could only help.

Elaine Beckham

I wish there was an Admin who would delete the scam comments on so many of your wonderful posts. The ones you are getting more of are from someone called Hanna Victoria looking for people to work for her.
It makes your wonderful page less than professional when something like that isn’t removed.

Vanya Drumchiyska

Hi Elaine! There is an admin, but Facebook is much more difficult to control/manage as they make it difficult to catch spam and forbid its publication. We can’t react right away as we are not active 24/7 and time difference factors in as well. If you don’t wish to deal with the spam, please use this comment box. Many thanks for reading Sixty and Me! :)

bell

ensure your footwear is comfortably snug to improve balance

Sounds easy, but it isn’t. I am female, and I have really wide feet. If there are no shoe stores with salesmen to measure your feet (sorry, they were all males when I was little), how can I find shoes that fit? Every pair of women’s shoes fits differently, even when you have a general idea of the correct size.

Patricia Lehman

I am 83 and in pretty good health for my age. You are right about staying physically fit as we age. I refuse to take certain drugs that will comprise my muscle tone. Always check the side effects of prescription drugs. When I had my dog I of course walked him every day, but now I have developed my own routine workout. You do not have to go to the gym to work out. There are DVDs on physical fitness everywhere. I now use my own system based on some of those DVDs. Thank you for the article to remind us that the key to living longer as my doctor once told me – Don’t Fall!

Becki

Peter, this is a great article. I am turning 70 and have had several falls this year. The first one involved slipping on a hike where I injured my knee, and I am still hoping it will heal on its own and I can avoid surgery. But then, several “dumb” falls came from what I thought was not looking where I was going and tripping. I am trying to do exercises now to improve my balance and strengthen my legs. I got some good ideas from your article. Thanks.

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