Preventing Falls

In essence, the treatment and prevention of osteoporosis is aimed at a single goal: to prevent the fractures that can threaten independence, steal mobility, trigger depression, and result in pain, disability, or even death. One of the biggest causes of fractures, particularly among older people, is falling. As you might expect, you are more likely to break a bone if you fall. Lately researchers and osteoporosis-prevention organizations have focused more on this subject.

According to the National Osteoporosis Foundation, each year one-third of Americans ages 65 and older suffer falls. About 10%–15% of these falls result in a break. Since breaking a bone can have devastating consequences, it's worth making a few simple changes that can help safeguard you and your bones.

Two exercises that can improve your balance One of the best ways to safeguard yourself against falls is to improve your balance. Here are two exercises to get you started. The free booklet Exercise: A Guide from the National Institute on Aging describes other helpful balance exercises and is available by calling 800-222-2225 (toll-free). Before performing any of these exercises, you may want to check first with your doctor, particularly if you have been sedentary. Improving balance with chair stands Chair stands Place a small pillow at the back of your chair, and position the chair so that the back of it is resting against a wall. Sit at the front of the chair, knees bent, feet flat on the floor and slightly apart. Lean back on the pillow in a half-reclining position with your arms crossed and your hands on your shoulders. Keeping your back and shoulders straight, raise your upper body forward until you are sitting upright. Stand up slowly, using your hands as little as possible. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat. Improving balance with standing calf raise Standing calf raise Stand with your feet flat on the floor. Hold on to the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, and then lower yourself. Aim for 8–12 repetitions. Rest and repeat. Variation: Once your balance and strength improve, tuck one foot behind the other before rising on tiptoe; do 8–12 repetitions with each leg. Rest and repeat. Or stand on both feet, but do not hold on to a chair.

Ten ways to prevent falls

Falls can result from a host of factors, some health-related and some environmental, such as failing vision or hearing; impaired muscle strength, coordination, and reflexes; dizziness (sometimes caused by medications); bad lighting; wet floors; and obstacles in pathways. When falls do occur, wearing hip pads can cushion the impact and lessen your chances of breaking a bone. Here are some other ways to protect yourself against dangerous falls:

• Clear your floors of clutter and any items that could trip you up, including loose wires, cords, and throw rugs.
• Make sure that stairways, entrances, and walkways are well lit, and install nightlights in your bedroom and bathroom.
• Clean up spills immediately.
• Wear rubber-soled shoes for better traction. Avoid walking around in socks.
• Limit your intake of alcohol.
• Keep items that you use often in easy-to-reach cabinets. Also, consider using reaching and grasping tools to get at difficult-to-reach items.
• Add grab bars to your tub, and use nonskid mats on bathroom floors.
• Talk to your doctor about whether any medications you are taking can cause dizziness or impair balance.
• Perform exercises such as tai chi, that can improve your balance, coordination, and muscle strength.
• Have your eyes checked regularly.

Source: from Harvard Health Publications, Copyright © 2008 Harvard University. All rights reserved. Harvard Medical School does not endorse products.
Used with permission of StayWell.
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