One Step Ahead Fall Prevention Program

Four important strategies to reduce your risk for falls:

• Home modification and identifying fall hazards in your home

  Approximately 50%-70% of falls are due to home hazards, so it's crucial to recognize risks before they lead to an accident. The following checklist will help you identify and correct common hazards that lead to falls.

  Lighting

  • Keep stairways, halls & walkways well lit
  • Light bulbs should be 60-75 watts in all rooms

  Floors

  • Arrange furniture so that you have plenty of room to walk without obstacles.
  • Keep walkways free of cords, clutter, and other obstacles.
  • Don't let newspapers/magazines collect on the floor.
  • Remove throw rugs or secure them with double stick tape or tacks.
  • Take care of spills and dropped objects promptly.

  Steps and stairways

  • All stairs and steps should have secure handrails on both sides.
  • Secure loose carpet or loose steps.
  • Stairs should be well lit with light switches at the top and bottom.
  • Keep stairways free of clutter.
  • Don't wear socks on stairs.

  Living room, bedroom and kitchen

  • Make sure that your furniture is easy for you to get in and out of (knee height or higher is easiest).
  • Keep regularly used items within comfortable reach.
  • Keep a phone on a low table within reach of the floor.
  • Keep a light/flashlight and phone within reach of your bed.
  • Install night-lights in your bedroom and bathroom.

  Bathrooms

  • Place a non-skid rug on the bathroom floor.
  • Install and use wall grab bars by the toilet and inside the shower/tub area.
  • Line the tub or shower with non-skid mats or non-slip adhesive strips.
  • Use a shower chair and handheld shower head.

  Shoes

  • Firmly fastened (Velcro or cotton laces)
  • Non-skid
  • Low-heeled
  • Lightweight and supportive

  Learn how to identify fall hazards in your home

  Scene #1 Hazards in the bathroom Open cabinets, loose objects on the floor like shoes, towels, rugs, pet food containers, garbage cans are fall hazards	Scene #1 Fall prevention in the bathroom Using bathroom safety equipment, such as toilet support frames, bathtub chair or bench, support bars on walls and keeping objects like bath rugs off the floor when not in use, can help to prevent falls.
  Scene #2 Hazards in living spaces Items on the floor such as newspapers, throw blankets, clothing and pet toys are all hazards that can cause you to trip and fall.	Scene #2 Fall prevention in living spaces Make sure to keep living spaces tidy to minimize objects on the floor. Clear pathways in all living spaces.

• Exercise and physical activity

  Keeping in good physical condition with moderate daily exercise will reduce your risk of falls. A combination of flexibility, weight bearing exercises and aerobic exercise can markedly improve your level of fitness at any age.

  Even if you should fall, being in good physical condition will lower your chances of serious injury and raise your ability to heal quickly and completely. You should always talk to your health care provider about what kinds of exercise are best for you and about specific exercise instructions.

  Regular exercise can:

  • Improve your muscle tone, strength and endurance
  • Keep joints, tendons and ligaments more flexible for unrestricted movement
  • Increase your sense of balance, agility and confidence
  • Strengthen your bones to fight osteoporosis and resist injury
  • Increase your stamina and energy.

  Fear of falling is a common anxiety among older adults and it can increase your risk for falling.

  Different types of exercise:

  • Physical therapists can teach people how to compensate for balance problems and determine if your walking could be steadied with either an exercise program to strengthen muscles, or an assistive device such as a cane or walker.
    
    
  • Community programs such as: Tai Chi, Enhanced Fitness, Matter of Balance, group exercise programs, individual exercise sessions can provide strength, balance, and flexibility.
    • Participate in Shape Up! Designed to encourage adults, 50+ years of age, to participate in physical activity programs. Download a coupon for a $10 discount on group exercise classes for adults 50+, available at participating community and senior centers.
      
      
  • Personal trainers can provide one-on-one exercise programs in your home or at a fitness center.
• Vision care

  Eye disease or normal aging can make it difficult for older adults to read fine print, judge distance or identify objects clearly.

  These factors can lead older adults to develop a poor sense of balance or misread medicinal instructions. Have your vision checked annually and prescriptions updated as needed.

• Medication management

  Four out of five older adults take at least 1 prescription medication per day and most take at least 2 prescriptions a day. Drug interactions and the physical changes that come with age can lead to an increased risk of falling.

  Tips to manage your medication safely

  The more medications taken, the greater risk of drug interactions and side effects. Symptoms can range from dizziness to drowsiness, vision impairment and loss of balance.

  • Keep a complete and updated medication list, including prescriptions, over the counter medications, herbs, and vitamins, and always carry it with you. Bring your medication list every time you visit the doctor or hospital.
    
  • Have all your medications filled at one pharmacy. Ask your pharmacist or your doctor about drug interactions ("Will this medication interfere with my other medications?").
    
  • Take your medications regularly, don't skip or decrease the dose to cut cost. If you take more than one prescription, create a system and regular routine for taking your medications.
    
  • Always ask your doctor before you start an herbal supplement or over-the-counter remedy and don't forget to ask your pharmacist to check for herb-drug interactions.
    
  • Report adverse drug reactions to your doctor.
    
  • Ask your pharmacist if your medications look different in any way (color, size, shape) than the ones you're currently taking.
    
  • Limit use of alcohol.
    
  • Never use someone else's medications and discard old unused medications.