Decrease your fall risk this winter
It’s that time of year again. Temperatures are dropping, we can see our breath, and a certain song by Mariah Carey is starting to grace the airwaves. With these temperature and seasonal changes also comes ice, snow, and an increased risk of falls.
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).
Winter months in Chicago can see an increase in the risk for falls. Snow covered sidewalks, a bumpy ground that is frozen, tripping hazards that are covered in dead leaves, and icy surfaces are just a few things that can create an environment where the risk of falling is higher.
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 participating in resistance 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 the impact of 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, a 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).
Falling can result in serious injury, and winter months can increase the risk. However, there are several steps that you can take to limit your risk of falling. Taking care of your individual medical needs and making sure your home is a safe environment without tripping hazards are just a few things that you can do to limit fall risk. Participating in an exercise program that has a mix of strength training, balance training, endurance training and even agility exercises can further 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:
- https://www.cdc.gov/falls/facts.html
- 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
- 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.
- 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.