Reducing your Risk of Falling this Winter

Millions of people experience falls every year, with a majority of them being 65 years of age and older. According to the CDC, one out of four older individuals experience a fall each year (1). A history of a fall increases the likelihood of falling again.

Head injuries and hip fractures are some of the most common injuries related to falls and over 800,000 individuals are hospitalized per year due to falls. Hip fractures are mostly caused by falling, with falls accounting for 95% of these fractures (1).

The risk of experiencing a fall can increase during winter months, especially in Chicago. Snowy sidewalks, frozen mud, and icy surfaces are all variables that can increase the likelihood of a fall. 

How can you reduce your risk of falling?

There are several steps that one can take to reduce the risk of falling. 

Modifying your home environment to make it as safe as possible:

• Making sure sidewalks are clear of ice and snow
• Cleaning both indoor and outdoor stairs of debris
• Clearing throw rugs and electrical cords from the floor
• Adding grab bars as needed
• Checking stair railings are secure

Taking care of personal medical needs:

• Talking to your doctor and pharmacist if certain medications make you dizzy or light headed
• Having your eyes checked once a year and updating prescriptions if needed

What else can you do to reduce the risk of falling?

There is also evidence that working on resistance training and strength training can reduce the risk of falls. A study performed over a 25 week period with interventions focusing on resistance training decreased fall risk by 57%. The same study assessed agility training on fall risk and demonstrated a 48% reduction in risk (2).

Similarly, other studies have demonstrated the benefits of strength and balance training to reduce the risk of falls.  A strength, balance, and endurance training program performed for a minimum of 12 weeks has shown to be effective in reducing the risk of falls (3).  Furthermore, another study concluded that an exercise program that has some form of balance training can decrease the risk of future falls in “community dwelling older adults” (4).

The risk of falling is real and can result in serious injury. However, you can take steps to help reduce the risk of falling. Take care of your individual medical needs and make sure your home is a safe environment without tripping hazards. Participating in an exercise program that has a mix of strength training, balance training, endurance training and even agility exercises can help reduce the risk of falling. 

Contact The Fit Institute today to learn more about how to reduce the risk of falls and to have one of our physical therapists work with you to develop a personalized program!

References:

1. https://www.cdc.gov/falls/facts.html
2. Liu-Ambrose T, Khan KM, Eng JJ, Janssen PA, Lord SR, McKay HA. Resistance and agility training reduce fall risk in women aged 75 to 85 with low bone mass: a 6-month randomized, controlled trial. J Am Geriatr Soc. 2004;52(5):657-665. doi:10.1111/j.1532-5415.2004.52200.x
3. Costello E, Edelstein JE. Update on falls prevention for community-dwelling older adults: review of single and multifactorial intervention programs. J Rehabil Res Dev. 2008;45(8):1135-52. PMID: 19235116.
4. Davis JC, Donaldson MG, Ashe MC, Khan KM. The role of balance and agility training in fall reduction. A comprehensive review. Eura Medicophys. 2004 Sep;40(3):211-21. PMID: 16172589.