Did you know that about one in four people over age 65 fall each year? In 2016, over 20,000 seniors in San Diego County were treated in emergency departments for falls, and another 7,000 were hospitalized. Many falls are preventable through awareness, risk-assessment, and practical interventions, which home care solutions can support and provide. During Fall Prevention & Awareness Week in September, we share resources seniors, caregivers and families can use to prevent falls. Earlier this month, we listed the many San Diego events happening September 22-26 around the county. This week, we’ve found some fall prevention guidance and tools available from local and national experts.
Assess Your Fall Risk
First, home care providers can help seniors with this fall risk questionnaire, provided by the National Council on Aging. After receiving a score of low, medium or high, seniors can access a Falls Free CheckUp report to show their doctor. Knowing the risks is the first step to preventing the kind of fall that can be fatal to adults over 65.
Fall Prevention at Home
The San Diego Fire-Rescue Department has actionable advice for San Diego seniors which draws from the National Fire Protection Association. They suggest these eight safety tips:
“Exercise Regularly
- Exercise regularly to build strength and improve your balance and coordination.
- Ask your doctor or health care provider about the best physical exercise for you.
Take Your Time
- Being rushed or distracted increases your chance of falling.
- Get out of chairs slowly.
- Sit a moment before you get out of bed.
- Stand and get your balance before you walk.
Clear the Way
- Keep stairs and walking areas free of electrical cords, shoes, clothing, books, magazines, and other clutter.
Look out for Yourself
- See an eye specialist once a year. Poor vision can increase your chance of falling.
- Improve the lighting in your home.
- Use night lights to light the path between your bedroom and bathroom.
- Turn on the lights before using stairs.
Slippery When Wet
- Use non-slip mats in the bathtub and on shower floors.
- Install grab bars on the wall next to the bathtub, shower, and toilet.
- Wipe up spilled liquids immediately.
Throw Rugs Can Throw You
- Use only throw rugs with rubber, non-skid backing.
- Always smooth out wrinkles and folds in carpeting.
Tread Carefully
- Stairways should be well lighted from both top and bottom.
- Have easy-to-grip handrails installed along the full length of both sides of the stairs.
Best Foot Forward
- Wear sturdy, well-fitted, low-heeled shoes with non-slip soles. These are safer than high heels, thick-soled athletic shoes, slippers, or stocking feet.”
Home Modifications to Prevent Falls
The National Council on Aging offers these five easy home modifications that will help prevent falls. Companion caregivers can work with seniors and their families to make these helpful changes to the home:
- Secure some support: Buy a shower seat, grab bar, and adjustable-height handheld shower head to make bathing easier and safer.
- Light it up: Replace burnt-out bulbs with bright, non-glare lightbulbs.
- Have a seat: Place a sturdy chair in your bedroom so you can sit while getting dressed.
- Clear the way: Keep items off the stairs, and fix simple but serious hazards such as clutter and throw rugs.
- Store for success: Keep frequently used items between your waist and shoulder height.
Fall Prevention Throughout the Year
Many organizations in San Diego offer fall prevention classes and programs all year long. The UC San Diego Health website suggests these:
“UC San Diego Health Resources
- Fall prevention classes: Free with registration. Call 619-543-1957 or email traumainjuryprevention@health.ucsd.edu for details.
- A Matter of Balance is an eight-week class to reduce the fear of falling and increase physical activity and knowledge.
- Bingocize is a ten-week class combining bingo with exercise and fall prevention education.
- Rehabilitation programs for seniors: Join support groups, classes and clubs for healthy aging and recovery after a stroke or physical disability. Call 619-229-7216 or visit Programs for Active Living & Support (PALS).
Other Programs in San Diego County
- County-sponsored classes: Free and low-cost fitness programs, tai chi and walking groups. Call 858-495-5500 or visit org.
- Yoga classes for seniors: Free in-person, virtual and prerecorded sessions. Visit Silver Age Yoga.
- Water fitness classes: A gentle, low-impact way to exercise. Visit gov/pools to find your nearest pool.
- Aging and independence services: Trained county staff can connect you with programs and referrals in several categories, including help with living at home, healthy living, nutrition, meals and senior dining, mental health and safety, financial/legal advocacy, health insurance, technology and transportation. Call 800-339-4661 or visit San Diego County Aging & Independence Services (AIS).
- Community and senior centers: Find activities and events at a San Diego County community/recreation center or senior center near you. You can also check out recreation centers in San Diego, National City and Chula Vista, or search online for rec centers in your city.
Online Resources
- Fall prevention course: Sign up for free guidance through a Live Strong & Safe
- Online quiz: Take the Falls Free Checkup quiz by the National Council on Aging to get your fall risk score and information.
- Fall risk checklist: Use the Stay Independent checklist to see if you’re at risk of falling and learn how to stay safe.”
Fall prevention at home is not a one-time project for seniors in home care. It’s a year-round commitment to keeping life safe and steady. Fortunately, most falls can be prevented. San Diego home care supports fall prevention with attention to consistent medical care, a tidy home and regular activity. Seniors can enjoy their homes longer, with fewer fears of unexpected injuries or hospital stays. Staying alert, making smart changes, and building healthy routines keep San Diego seniors independent.