Preventing Falls: Tips to Keep You Safe at and Away from Home
December 11, 2023 | Tags:
The threat of falling isn’t just about how many birthdays you’ve had. Sure, your risk increases as you age, but other factors – including your surroundings, certain conditions and medications – can also affect your balance.
Factors that Increase Your Fall Risk
A cluttered house or workplace can cause a person to fall, regardless of their age. It is important to address obstacles like exposed cords, rolled-up carpets, scattered papers and boxes.
“There are other underlying health conditions that may put you at risk for falls,” said Dr. Olapeju Olasokan, Assistant Medical Director at Medical Mutual. “People with neurological illness or any sort of mobility restrictions are at risk. Sometimes the side effects of medications, such as dizziness or confusion, can contribute to a higher risk of falls.”
Other factors that increase fall risk are alcohol and substance use, vision problems and physical inactivity. Your bone and muscle mass, which decrease as we age, are factors, too.
Reducing the Risk of Indoor Falls
Falls can happen inside year-round, so it's crucial to make your home safe. Dr. Olasokan recommended you take these steps:
- Declutter your living space and secure cords to reduce tripping hazards.
- Organize for the same floor of the house: Keep what you need every day within reach.
- Ensure carpets have proper traction and don't roll up at the edges.
- Use nightlights to safely move in the dark, especially along the path to the bathroom.
- Install handrails in your bathroom and consider a raised toilet seat.
Preventing Outdoor Falls During Winter
The winter months present an added challenge to our mobility because of ice and snow. Dr. Olasokan offered these tips for reducing the risk of falling:
- Give yourself extra time to move safely.
- Wear shoes with good traction.
- Be cautious using assistive devices such as canes and walkers. If possible, upgrade to models with improved traction, such as a quad cane.
- Ensure your pathways and steps are clear and properly maintained. Consider hiring a snow-clearing service or asking a friendly neighbor.
- Limit your outdoor trips to essential ones on days with heavy snow or extreme cold.
Improving Balance
Maintaining balance is essential for fall prevention, and exercising can help. Dr. Olasokan suggested several exercises that can help improve balance:
- Walking regularly or using a treadmill.
- Resistance band exercises to strengthen leg and arm muscles.
- Shifting weight from one leg to the other, holding each position for up to 30 seconds and repeating.
- Yoga to enhance flexibility and balance.
Your MedMutual Advantage plan includes our Chronic Condition Management Program, which gives you access to digital physical therapy through Sword Health. Your plan also includes SilverSneakers®, which offers stability classes and memberships to participating gyms at no added cost to you. Virtual classes are available.
Talk With Your Healthcare Provider
Dr. Olasokan stressed the importance of talking with your primary care provider (PCP), especially if you have a history of falls or have concerns about medications and their side effects. Your PCP can tailor your care plan to address your unique needs. If you do not have a PCP, Medical Mutual can help. Use the provider search tool to find care near you or call the Customer Care phone number listed on your member ID card.
It’s also important for you to talk with your physician about osteoporosis, which is a condition that causes bones to weaken because they don’t have enough calcium. With osteoporosis, a minor fall could cause bones to break. Ask your provider about bone density screenings.
By understanding your risk factors, making your home safer, engaging in balance-enhancing exercises and actively communicating with your healthcare provider, you can enjoy a safer and more independent life.
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