If you’re a senior citizen, cooking delicious meals, playing with your grandchildren and strolling around the neighborhood are some simple joys you likely engage in. But, remember to be careful — a simple misstep can lead to a painful accident.
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More than 1 in 4 older Americans experience falls every year, and falls are actually a leading cause of injury among Americans aged 65 and over. Out of five cases, one can lead to a serious complication, such as a broken bone or head injury. Falls are the most common cause of traumatic brain injuries (TBI) among this age group.
Falls can be fatal, too: In 2016, more than 25,000 U.S. adults 75 years or older died from a fall, compared to 8,600 deaths in 2000.
Dr. Elizabeth Eckstrom, a professor and chief of geriatrics at Oregon Health & Science University, says one reason elderly people have a very high fall risk is because medicines they’re taking have side effects that could put them more at risk for a fall. For example:
- Pain killers can make you dizzy, confused and lethargic. They can reduce your brain’s sharpness and make you pay less attention to curbs or uneven sidewalks.
- Blood pressure pills may cause your blood pressure to become too low, leading to dizziness and raising your risk of accidents.
Eckstrom also warns against anticholinergics like Sudafed, a decongestant that constricts blood vessels, and Detrol, a bladder medication, which she says are “very dangerous” as they can “increase your risk for falling.”
But before you think that you’re better off sitting or lying down, take note: Lack of physical activity could make you more prone to falls, too. Being sedentary may reduce your mobility and weaken your body.
So, make sure to keep your body is in tiptop shape, especially if in you’re in your golden years. Eckstrom recommends safe exercises like balance training moves, as well as tai chi. One study found that people 65 years old and older who practice tai chi had a 20% reduced risk of falling compared to those who didn’t.
Walking can also help you squeeze physical activity into your daily routine, though this may not be enough to significantly reduce your fall risk — you may still need to do balance-improving exercises along with it.