How to Prevent Falls Community Education Event: May 16, 2012

Speaker: Lorie Eber, JD

Gerontologist

Coastline Community College Gerontology Instructor

NASM Certified Personal Trainer

Credentialed Senior Fitness Specialist

Have YOU Ever Fallen?

• What were the circumstances?

• Did you tell your doctor?

• Are you afraid you will fall again?

• Did you make any changes to decrease your

chances of falling again?

Do You Have “Fallophobia”?

• Can lead to more falls even without an

increased physiological risk

• May cause you to limit your activities which

can make you weaker and socially isolated

• Solution: make changes to decrease your risk

Fact or Myth?

1. Falling is something normal that happens as

we get older.

2. If I limit my activity, I won’t fall.

3. As long as I stay home, I can avoid falling.

4. Using a walker or cane will make me more

dependent.

Some Scary Statistics about Falls

Fall Statistics

• Leading cause of accidental death for 65+

• 1 out of 3 adults 65+ falls each year

• Most common cause of ER visits

• Cause 90% of all hip fractures

• California: 2 people die of falls every day

Common Risk Factors for Falls

1. Postural hypotension aka orthostatic

dizziness

2. Use of anti-anxiety and sleep medications

3. Use of 4+ prescription medications

4. Environmental hazards

5. Impairment in muscle strength or range of

motion

Men are from Mars, Women are from Venus

• Women are 58% more likely than men to

suffer a non-fatal fall injury

• Men have a 46% higher death rate from a fall

than women

• Women are twice as likely as men to suffer a

fracture from a fall

Post-Fall Statistics

• 40% of those hospitalized for hip fracture do

not return to independent living

• Nearly 20% will die within a year

• Seniors who fall once are two to three times

more likely to fall again

Where Do Falls Take Place?

55%

23%

22%

Where in the Home Do Falls Happen?

Percentage of falls Room

31% Living Rooms

30% Bedrooms

21% Kitchens

13% Bathrooms

10% Hallways

Why Do Older Adults Fall?

• Internal Risk Factors

– Normal aging changes in vision, hearing, bone

density, reflexes, coordination and strength

– Diseases such as Parkinson’s, macular

degeneration, diabetes, heart disease, arthritis,

stroke

• External Risk Factors

– Medications

– Alcohol

– Environmental hazards

Risks We Can Eliminate

• Poor lighting

• Clutter

• Uneven surfaces

• Stairways without railings

• Bathtubs and showers without grab bars

• Furniture that is too high or too low

• Throw rugs

• Loose carpets

• Wet floors or pavements

Be Proactive!

• Get screened and treated for osteoporosis

• Do weight bearing exercises

• Make sure you have adequate amounts of

calcium and Vitamin D

• Ask your doctor to review all your medications

Get Assessed

• Annual medical evaluation

• Review of all your medications

• Get an in-home safety evaluation from an

occupational or physical therapist, care

manager or home health provider

What if I Fall?

How to Get Up From a Fall

• Locate a sturdy piece of furniture

• Roll over onto your side

• Push your upper body up

• Crawl on your hands and knees

• Put your hands on the chair seat

• Slowly rise from the kneeling position

• Turn your body to sit in the chair

• Regain your composure

Illustration of Getting Up from a Fall

What if You Can’t Get Up?

• Cry out

• Bang away

• Slide over to a telephone

• Use your emergency call device

• Get into a comfortable position and wait

Emergency Call Devices

• Cost: ≈ $20 to $40 per month

• Activation fee: ≈ $50

• Cost: not covered by Medicare

• Range: ≈ 200 to 400 feet outside home

Four Things You Can Do to Prevent Falls

1. Begin a Regular Exercise Program

Types of Exercise

• Exercises that build balance and lower-body

strength reduce the risk of falls by 33%

• Balance exercises: tai chi, yoga

• Core exercises: to increase strength in deep

stabilization muscles in trunk

• Balance & Mobility or Fall Proof Classes

Let’s Exercise

• Stand on right foot behind a

sturdy chair, holding on for

balance

• Hold for 10 seconds

• Repeat 3 times

• Repeat with left leg

Stand on One Foot

2. Have Your Medications Reviewed

Medications

• Some medications, or combinations of

medications, can make you confused, tired or

dizzy

• Which meds? blood pressure, anti-anxiety,

antidepressants (SSRIs), sleeping pills,

tranquilizers

• Ask your doctor to review all the medications

you are taking, including over-the-counter

and homeopathic

3. Have Your Vision Checked

Vision

• Get your vision checked by an eye doctor at

least once a year

• You may be wearing the wrong glasses

• You may have macular degeneration,

glaucoma or cataracts

4. Make Your Home Safer

Common Home Modifications

• Install handrails on both sides of stairways

• Mark first & last step with tape or paint

• Use non-skid strips in shower or bathtub

• Install grab bars in tub, shower, next to toilet

• Install elevated seat on toilet

Make Sure Contractor is Licensed

• Licensed by CA Contractors State Licensing

Board

• Call (800) 321-CSLB or

• Internet Search:

– California Contractors State Licensing Board

– then click on “check license”

Tips for Hiring a Contractor

• Get a recommendation

• Get 3 estimates

• Sign a written contract

• Don’t pay in cash

• Don’t pay more than 10% or $1,000 upfront

Room-by-Room Safety Tips

Living Room

• Remove throw rugs

• Clear away the clutter

• Position phone conveniently

• Remove all cords and wires

• Make sure lighting is adequate

Bedroom

• Install night-lights

• Make sure you can reach a light from bed

• Make sure you can reach a phone from bed

Kitchen

• Place frequently used items within easy reach

• Invest in a steady step stool

• Don’t take short cuts, e.g., using a chair as a

step stool, trying to reach items that are out-

of-reach

• Keep floors dry

Bathroom

• Put a non-slip surface on bathtub or shower

• Install grab bars

• Add a booster to the toilet

• Consider a walk-in shower

Stairs and Steps

• Remove clutter

• Fix broken or uneven steps

• Add light switches to bottom and top of

staircase

• Make sure carpet is not loose or torn

• Make sure handrails on both sides are secure

THANK YOU!

Stay Safe

in Your Home or Apartment