Aging in Place

HEALTH & WELLNESS

Balance and Fall Risk Both the risk and the consequences of falls goes up significantly with age. According to the U.S. Centers for Disease Control and Prevention (CDC), 1 in 4 adults aged 65 or older fall each year; and this rate rises to at least 50% for those age 85 and up. A serious fall injury can be a life changing or life - limiting event - in fact, falls are the leading cause of both non - fatal and fatal injuries among older adults. Taking active steps to retain (and improve) one ’ s balance and strength while addressing environmental factors in the home like tripping hazards and poor lighting can significantly reduce the risk of falls. Muscle strength and balance are closely related, as stronger muscles, especially in the lower body and core, provide you with the stability needed to maintain balance, and react to instability. Certain health conditions like Parkinson ’ s disease, diabetic neuropathy and even arthritis can increase one ’ s fall risk as can some medications or medication interactions. Alcohol has the general effect of making people less steady on their feet, and this effect can be significantly amplified when interacting with certain medications. Low vision and/or problems with depth perception can also make falls more likely, particularly with nighttime trips to the bathroom. Take a few moments to try the at - home balance self - assessment below. If you notice that one or more of these elements is challenging for you, consider talking to your healthcare provider. They can do a more thorough evaluation taking into account any underlying health conditions that could be affecting your balance. They may suggest medication adjustments, refer you to a physical and/or occupational therapist, or recommend you see a specialist like an eye doctor.

The CDC offers a 4 - stage balance assessment for older adults that most people can do on their own without any special equipment. Before beginning, make sure you have something sturdy you can grab in case you lose your balance. If you find you have trouble holding any of these positions for less than 10 seconds, consider adding daily activities that are designed to improve balance.

At - Home Balance Test

Stand with your feet touching, side - by - side.

____ seconds

1

Shift one foot back slightly with your big toe nestled into the instep of the forward - facing foot.

2

____ seconds

Place one foot directly behind the other and stand heel - to - toe.

3

____ seconds

Lift your forward - facing foot; stand on just one foot.

4

____ seconds

Aging in Place: Your Home, Your Community, Your Choice

Health & Wellness

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