Are falls an inevitable part of aging?

Falls can not only become more common but could cause more serious injuries as you get older.

According to the Centers for Disease Control and Prevention (CDC), about 1 in 4 Americans age 65 and older fall each year, with falls being the leading cause of fatal and non-fatal injuries among older adults.

While falls aren’t a normal part of aging, falls in older adults are multifactorial due to age-related physical changes, health conditions and medications. For example, older people often experience loss of muscle strength, especially in their legs. This could cause difficulties with walking or maintaining balance, particularly when navigating uneven surfaces, climbing stairs, or getting up from chairs or beds.

Another common risk factor for falls is having a chronic condition, such as arthritis, diabetes, stroke, Parkinson’s disease and neuropathy. These conditions can cause pain, stiffness or numbness in the feet and legs.

“If it becomes painful for you to walk, it can interfere with your balance, increasing your likelihood of tripping or slipping,” explains Dr. Ariba Khan, a geriatric medicine physician at Aurora Health Care.

Other common factors that increase an older adult’s fall risk include:

• Vision problems, which can make it harder to see obstacles on the ground
• Cognitive issues, such as memory loss or confusion
• Hearing loss, which impacts spatial awareness
• Side effects from medications, such as dizziness, confusion or low blood pressure

The good news is that falls aren’t an inevitable part of aging.

“Many risk factors that contribute to falls are modifiable through strength and balance exercises,” says Dr. Khan.

Dr. Khan recommends the following tips so older adults can reduce their fall risk:

• Keep moving, such as walking with a group of friends. If physical activity becomes challenging, work with a physical therapist to assess and treat gait, balance and strength.
• Do strength exercises. Resistance training with light weights or resistance bands can help strengthen your legs and core. These exercises help build muscles needed for stability.
• Practice balance training by standing on one leg or walking heel-to-toe to help improve steadiness.
• Try mind-body activities that promote better balance and stability, such as Tai chi and yoga.
• Wear safe footwear. The CDC recommends shoes with laces or straps to ensure shoes hold onto the foot, textured soles to prevent slipping and a broad heel to maximize contact with the ground.
• Discuss medical conditions with your doctor to ensure adequate management and control.
• Review medications with your pharmacist, which includes a monitoring plan for potential side effects.
• Overcome a fear of falling again. After a fall, many older adults limit their physical and social activities to prevent another fall. Instead, talk to your health care provider about ways to safely maintain your mobility and reduce your risk of falling.

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