Preventing Falls as You Age: How to Stay Safe, Active, and Independent

Falls are one of the major causes of injury in older adults. Each year, an estimate of 30-40% of adults over 65 years of age will fall at least once, with about 30% of them suffering from moderate to severe injuries (Ambrose et al., 2013). In this article, we break down why falls happen, what factors increase the risk of falling, and how to prevent them.

What Increases the Risk of Falling?

Several factors can increase the likelihood of experiencing a fall, including:

• Decline in strength, endurance, and muscle power which result in reduced physical functioning
• Reduced balance and coordination
• Certain medications that cause dizziness or drowsiness
• Nutritional deficiencies leading to muscle weakness
• Hazards in the home, such as slippery floors, poor lighting, or cluttered walkways (World Health Organization [WHO], 2007)

The more risk factors a person has, the greater their overall risk of falling.

How Can Falls Be Prevented?

The good news is that many falls can be prevented. Research shows that regular exercise, particularly a combination of strength training and balance, is one of the most effective ways to reduce the risk of falling (Karinkanta et al., 2010).

Other preventative measures include:

• Staying physically active on a regular basis, as research shows that those who are inactive tend to fall more than those who exercise often.
• Ensuring the home environment is safe and free of hazards
• Review and modify daily medication, as well as improve one's diet to receive the needed nutrients (WHO, 2007)

How Physiotherapy Can Help

Physiotherapists can help in fall prevention by identifying the factors that may contribute to balance problems and mobility limitations. Through a comprehensive assessment, a physiotherapist can evaluate strength, balance, walking patterns, and overall functional mobility. Based on the assessment, physiotherapists can then create an individualized exercise program that targets the areas needing improvement. Research shows that individually tailored home-based exercise programs can reduce both falls and injurious falls (WHO, 2007). A physiotherapist can also ensure exercises are being performed safely and with proper form, which is especially important for older adults who may be new to strength or balance training. Lastly, in addition to exercise prescription, physiotherapists can provide practical advice on appropriate footwear, walking aids (if needed), and ways to modify daily activities to reduce fall risk.

References

Ambrose, A. F., Paul, G., & Hausdorff, J. M. (2013). Risk factors for falls among older adults: A review of the literature. Maturitas, 75(1), 51–61.

Karinkanta, S., Piirtola, M., Sievänen, H., Uusi-Rasi, K., & Kannus, P. (2010). Physical therapy approaches to reduce fall and fracture risk among older adults. Nature Reviews Endocrinology, 6(7), 396–407.

World Health Organization. (2007). WHO global report on falls prevention in older age. World Health Organization.