Many falls and fall-related injuries can be prevented with existing knowledge and technology.
The risk of falling can be reduced by following these steps:
Exercise is one of the most important ways to reduce your chances of falling. It makes you stronger and helps you feel better.
Exercises that improve balance and coordination (like Tai Chi) are the most helpful.
Ask your doctor or health care worker about the best type of exercise program for you.
Visit the Physical Activity section below for more tips and resources on beginning an exercise routine.
Make your home safer
Half of all falls happen at home. To make your home safer:
Remove items from stairs and walkways to prevent tripping.
Remove throw rugs or use double-sided tape to keep rugs from slipping.
Keep items you use often within easy reach. Avoid using step stools.
Install grab bars in next to your toilet, tub and shower.
Use non-slip mats in the bathtub and shower.
Improve the lighting. As you get older, brighter lights are needed to see well. Lamp shades or frosted bulbs can reduce glare.
Install handrails and lights on staircases.
Wear shoes with good support and non-slip soles. Avoid wearing slippers and athletic shoes with deep treads.
Ask your health care provider review your medicines
Ask your doctor or pharmacist to review the medicines you take (include over the counter medicine).
Some medicines or combinations of medicines, cause drowsiness or light-headedness, which can lead to a fall.
Get your vision checked
Get your eyes checked by an eye doctor.
You may be wearing the wrong glasses or have a condition such as glaucoma or cataracts that limits your vision.
Poor vision can increase your chances of falling.
Tips to Increase Daily Physical Activity
Keep in mind that every little bit adds up. Take every opportunity throughout the day to increase your physical activity.
Take the stairs
Park far away
Walk your dog
Go the long way around
Walk to the farthest restroom in the office
Pace while talking on the phone
Walk-in, instead of drive-thru
Hide the remote control
Clean your house (vigorously)
Do crunches while watching TV
How to Get Started And Stick With It!
Choose an Activity You Enjoy
Choose an activity that works for your life and is something you like doing.
By choosing an activity you enjoy, you will be more likely to continue participation.
Start Off Slow
Gradually build up the amount of time spent exercising during your workout.
Add on a few more minutes each time until you can reach the recommended 30 minutes each day.
Set several short term goals that you can reach along with your long term goals.
Remember to always check with your physician prior to starting any vigorous exercise program.
One of the best ways to stay motivated is to record your progress.
Keeping track helps you see your progress and can act as a warning when you’re slacking off.
Join a local walking or hiking program
Select a Proper Athletic Shoe
Selecting the correct shoe for your physical activities will give you optimum performance and comfort throughout your workout. The American Academy of Podiatric Sports Medicine website can help you find the right athletic shoe.
When you reach your goals don’t forget to give yourself a reward.
Treat yourself to a massage, sleep in an extra hour, take the day off of work, go shopping, or buy new workout shoes.