WEDNESDAY, Dec. 24, 2003 (HealthDayNews) -- Special exercises that improve balance, along with "fall-proofing" behaviors, can help older adults reduce their risk of falling, which is the leading accidental cause of death among seniors in the United States.
Between 30 percent and 40 percent of American seniors fall each year, say specialists at the University of Michigan (U-M) Geriatric Center. While it may be impossible to prevent all falls, there are steps older adults can take to reduce their risk.
Balance exercises can increase muscle strength and control, the U-M geriatric specialists say. Balance exercises include: standing on one foot; walking heel to toe; and taking a rapid step forward or backward.
Add challenges to these exercises as you improve. For example, use only one hand, then no hands, to stabilize yourself. Advance to the point where you can close your eyes while you practice these balance techniques.
These exercises can be done anywhere, everywhere. For example, you can stand on one foot while doing dishes. But remember that when you're doing these balance exercises, it's important to have a stable support nearby. This may include a kitchen counter or anything else that's strong enough to support you.
Fall-proofing is another way to reduce the risk of falls. You can fall-proof your home by:
- Removing unstable furniture such as a wobbly chair.
- Getting rid of slippery or clustered rugs in walkways. You should only use floor coverings that are firmly attached or non-skid.
- Arranging furniture and other objects so that they don't interfere with your walking.
- Installing grab bars by tubs, showers and toilets.
- Ensuring there are tightly fastened handrails on staircases, porches and front walkways.
- Avoiding heels, slick soles or slippers for walking. Wear shoes with traction or grip. But remember the traction on these shoes may cause you to trip, especially when you're moving from linoleum to carpet.
- Making sure you have adequate lighting in stairwells, hallways, bedrooms and bathrooms. Be sure light switches are easily accessible. Use nightlights.
- Removing electrical cords and telephone wires from walking areas.
More information
Here's where you can learn more about preventing falls among seniors.
