Regular Physical Activity, Hazard Awareness
are Keys to Preventing Injuries Caused by Falls

By Glennah Trochet, M.D., Sacramento County Health Officer - September, 2008

“Help! I’ve fallen and I can’t get up.” Many people remember the TV commercial from years ago which featured a senior citizen who needed emergency help because she had fallen down in her home and could not get back up.

In fact, an estimated one-third of older adults fall in the U.S. every year, and the likelihood of falling increases substantially with advancing age. Falls are the leading cause of both fatal and non-fatal injuries for persons 65 years of age and older. Men are actually 49% more likely than women to die from a fall, and women are 67% more likely than men to have a non-fatal fall injury.

Here in Sacramento County, there were 4,157 accidental falls requiring hospitalization in 2007, and 2,685 of them (64%) involved persons age 65 and older. Total estimated hospitalization costs of those falls added up to more than $130-million, with an average hospital stay of five days per person at a cost of more than $9,400 per day.

What causes falls? There are multiple factors, including environmental hazards, inner ear disorders, muscle weakness, the use of multiple medications, difficulty waking or balancing, reduced vision, and chronic health problems. But contrary to what many people might think, falls are not an inevitable consequence of growing older. Research shows that injuries from falls are largely preventable community health problems.

With national Fall Prevention Week set for September 21-27, it’s a great time to “bone up” on some of the easy things you can begin doing now reduce the chances of suffering a fall.

1. Ask your doctor or a trained healthcare professional to perform a Fall Risk Assessment and review your medications.

-Ask your doctor what types of activities would be best for you to engage in.
-Ask your pharmacist about medication interactions.
-Review your medications periodically with a health professional.

2. Engage in regular physical activity.

-Make a plan for regular physical activity that fits with your interests and abilities.
-Consider targeted balance and mobility exercises that are most effective at reducing overall risk. For example, Tai Chi can be practiced by anyone regardless of age or physical ability and can reduce stress, increase flexibility, and improve muscle strength.

3. Get an assessment of your home environment and make changes to reduce safety risks.

-Use a home safety checklist or consult with a professional to identify home safety risks.
-Modify your home to make it safer. For example, reduce clutter, improve lighting and assure handrails and grab bars are securely installed.

4. Watch for outdoor hazards that could trip you up.

-Many outdoor fallers are active seniors engaging in walking for exercise. Be cautious about the surface and setting in which you walk. Walk on a prescribed track at a local high school, community college, or university. Walk for exercise in newer, well-maintained areas, even malls and civic spaces.
-Beware of cracks in sidewalks, holes, and changes in elevation. Report them to your local jurisdiction when you find them so they can be repaired.
-If you see a tree ahead in your path, expect and look for tree roots as hazards, as well as fallen leaves, blossoms, seed pods, and other debris.
-Walk in good lighting conditions when you think you can see the best.

By finding and eliminating hazards at home and in the community, guarding against disorienting prescription interactions, and engaging in regular physical activity, each of us can greatly reduce the chances of being seriously injured or killed as the result of a fall.