How to prevent falls and their sometimes horrific consequences

According to the National Institutes of Health (NIH), more than one in four people over 65 fall each year, and around three million end up in the emergency room or as a hospital inpatient. Falls are increasing, even though they are preventable. Falls are also costly. In the period between 2016 and 2018, the average annual cost of falls among older adults was $80 billion.

For older adults, the consequences of a fall can be particularly horrific, restricting people’s activities, if not robbing them of their independence. According to the CDC, falls are the leading cause of injury and injury death among people 65 and older.

How to prevent falls?

1. Talk to your doctor about the side effects of the medications you’re taking, both prescription and over-the-counter drugs. Some medicines can make you dizzy and more prone to falls.
2. Make your home safer. Remove any loose rugs or tack them to the floor. Install grab bars in the bathroom. Use night lights.
3. Stand up slowly after sitting to avoid light-headedness.
4. Have your eyesight and hearing checked each year.
5. Use a cane or walker for stability.
6. Do balance and strength exercises.

1. Standing on one foot.  Place a chair in front of you and hold on to it with one hand.  Then raise one leg and hold it up for 10 seconds. Then do it again with the other leg.  Repeat this exercise three times on each leg.
2. Walking heel to toe. Place the heel of one foot in front of the toe of the other. Now take a step with your back foot and move it so that the heel is just touching the toe of your other foot.  Repeat 18 more times.  Focus your gaze on a spot in front of you to steady yourself. You can also hold your arms out on either side of you for balance.
3. Back leg raises. Place a chair in front of you and hold on to it with one hand. Breathe in. Lift one leg back as you breathe out. Keep the leg you stand on slightly bent. Repeat 10-15 times on each leg.
4. Side leg raises. Place a chair in front of you and hold on to it with one hand. Breathe in. Lift one leg to the side as you breathe out. Keep the leg you stand on slightly bent. Repeat 10-15 times on each leg.
5. Balance walk. Walk in a straight line for 20 steps lifting one knee up and then the other.  You can hold your arms out on either side of you for balance. You can also focus your gaze on a spot in front of you.

(An earlier version of this post was published on July 29, 2019.)

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• Six things to know about your 2018 Social Security benefits