Every 15 seconds, an older adult is seen in an Emergency Department for a fall-related injury. According to the National Council on Aging falls are the leading cause of both fatal and nonfatal injuries for those aged 65 and over. Moreover, the chances of falling and of being seriously injured in a fall increase with age. Ideally, you would rather not fall. But if you do take a tumble, it’s not too late to reduce your risk for serious injury. Believe it or not, there are ways you can fall correctly.

Falling Down Gently

As you’re falling, don’t tense your body. Instead, let yourself slump and roll, which helps your body absorb the impact and avoid injury. Try to fall forward or backward (onto your seat) rather than to the side. A sideways tumble raises your risk of breaking a hip.

Getting Up Afterward

If you hit the ground, take a few minutes to collect yourself. Lie still and breathe deeply until you feel calmer. Then decide whether you’re hurt before trying to get up. Moving too soon or in the wrong way could make an injury worse. Slowly rise and sit in the chair.

Staying Physically Active

It’s natural to feel shaken up after a fall. Tell your doctor about it, and discuss ways to avoid slipping and tripping in the future. Regular physical activity is crucial for preventing fall injuries. Weight bearing exercise, like walking can help keep your bones stronger, so they’re less likely to break if you do lose your footing. If you feel you have suffered a serious injury after your fall, don’t hesitate to call 911.

Make Your Home Safer

Remove things you can trip over (like papers, books, clothing, and shoes) from stairs and places you walk. Also, remove small throw rugs or use double-sided tape to keep the rugs from slipping.

Soundpath Health has an online Healthy Living Wellness Library that offers the latest articles on disease management, healthy living tips, fitness advice, and recipes designed for all types of dietary conditions. Each section offers solutions to common disease-related problems, advice and quizzes. To visit the Soundpath Health Wellness Center, http://healthyliving.soundpathhealth.com/

About Soundpath Health

Soundpath Health is a private, locally based health plan for Medicare beneficiaries, founded in 2007 and owned by area physicians. With over 6,500 providers in its network, Soundpath Health currently offers Medicare Advantage plans to nearly 17,000 members in nine counties in Washington State. Based in Federal Way Washington, Soundpath Health was voted one of Washington’s “Best Companies to Work For” in 2011. For more information, visit http://www.soundpathhealth.com

More Fall Prevention Tips from Senior Helpers

“Falls have become a nationwide problem and despite what people may think about the older population…falls are not inevitable. In fact, they’re largely preventable,” says Peter Ross, CEO and co-founder of Senior Helpers, with a local office of highly trained caregivers specializing in dementia and Alzheimer’s care. “Up to 30 percent of those who fall suffer injuries such as hip fractures or head traumas. Our highly trained caregivers can help spot danger zones in and around seniors’ homes and help seniors move around their environment more carefully.”

Consider This:

Source: CDC

• 1 out of 3 seniors falls each year.

• In 2008, 19,700 older Americans died from fall related injuries.

• In 2008, 2.1 million older Americans were injured in falls.

(Latest data available)

Fall Prevention Checklist

• Install handrails on BOTH sides of stairs and grab bars in bathrooms (1/3 of households in America with stairs DO NOT have banisters or handrails. Only 19% of households in America have grab bars in tubs/showers).

• Provide plenty of light at the top and bottom of stairs and throughout hallways.

• Paint the bottom basement step white to make it more visible.

• Secure rugs to the floor to prevent tripping.

• Attach non-slip strips to the bottom of slippers and shoes.

• In outside areas, check steps and walkways for loose bricks, cement or stone.

Fall Prevention Checklist” for Dementia/Alzheimer’s Patients

Encourage seniors to wear hip protectors (90% of hip fractures are due to falls).

• Make sure they have a walking aid within reach.

• Use an emergency sensor overnight to help detect wandering.

• Do not use bed rails overnight. Instead, lower the bed to the ground.

• Encourage seniors to rest with the head of the bed slightly raised.

• Use a seatbelt on a shower chair. Never leave them in the shower or bathroom unattended.

“When you care for a senior with dementia, you have an added responsibility because dementia puts seniors at the highest risk for wandering which increases chances for falling,” says Ross. The “Fall Prevention Checklist” is one initiative in our dementia and Alzheimer’s program called our Senior Gems® program. We recommend families hire our caregivers because they know how to keep senior loved ones safe while simultaneously encouraging mobility and independence. This takes training and experience.”

Other Tips To Help Prevent Falling:

• Have Foot Size Measured – do this each time your senior buys shoes. Foot size changes with age and a shoe that is too big increases the risk of a fall.

• Exercise Regularly – choose activities that increase leg strength and improve balance in seniors, such as Tai Chi.

• Eye Check-ups – make sure senior loved ones have their eyes checked by a doctor at least once a year and have their eyeglasses updated as needed.

A good tip: consider getting a pair with single vision distance lenses for activities such as walking outside.

• Review Medications – have a doctor or pharmacist review medications/prescriptions to learn what may cause side effects, such as dizziness or drowsiness.

Did You Know?

• In 2008, 82% of fall deaths were among people 65 and older.

• Fall-related fractures occur more than twice the rate for older women than for older men.

• More than 90% of hip fractures are caused by falls. And white women have significantly higher hip fracture rates than black women.

• Direct medical costs of falls equaled $28.2 billion in 2010.

To learn more about how to care for your senior loved one with dementia or Alzheimer’s through the Senior Helpers’ Senior Gems® program, please visit our website at http://www.seniorhelpers.com. There, you can also request a complimentary Senior Gems DVD.

Sources: Centers for Disease Control and Prevention, AgedCarer