The Daily Dose
Staying Steady: Tips for better balance
Each year, 3 million older Americans are hospitalized for fall-related injuries. Falls can take a serious toll on your health, quality of life, and confidence, but there are actions you can take to help keep yourself better balanced.
Simple activities like staying physically active, getting your hearing and vision checked regularly, fall-proofing your home, and talking with your doctor can have a big impact.
First things first: Make an appointment with your doctor
Begin your better balance plan by bringing your doctor into the conversation. He or she will most likely ask about prescription and over-the-counter medications you’re taking, so be sure to take a current list with you. Your doctor may consider discontinuing any medications that increase your risk for falling, including sedatives and certain antidepressants. CDPHP® Medicare Advantage members have the option to meet one-on-one with a pharmacist to review their medications through our Medication Therapy Management program.
If you’ve fallen before or have almost fallen, be prepared to discuss these details with your doctor, including when, where and how. This will help your doctor identify strategies to prevent it from happening again.
Finally, be sure to mention any health conditions that may hinder your ability to walk, such as certain eye and ear disorders, dizziness, joint pain, numbness or shortness of breath. Your doctor will most likely evaluate your muscle strength, balance and gait and may recommend exercises or equipment, such as a cane or walker, that will help you stay steady on your feet.
Stay active
With physical activity comes greater strength, balance, coordination and flexibility. If you’re not currently active, talk to your doctor before beginning a fitness program and stick to gentle, low-impact exercises like walking, water aerobics, and tai chi. CDPHP Medicare Advantage members can use CDPHP Senior Fit for access to gyms, fitness classes, and wellness programs at no additional cost.
Make sure your home is safe
Experts at the Centers for Disease Control and Prevention state almost half of all falls happen at home. Conduct a home safety check to identify potential hazards to remove or fix as soon as possible.
- Walkways should be clear of items you can easily trip over, including boxes, newspapers, electrical and phone cords and shoes.
- Make sure high-traffic areas aren’t obstructed by furniture like coffee tables and magazine racks.
- Remove or secure loose rugs.
- Repair loose wooden floorboards or cracked or uneven tiles.
- Store necessities like clothes, food, dishes, and toiletries within easy reach.
- Clean up spills immediately.
- Use non-slip mats in your bathtub and shower. Also, install grab bars in and next to your tub and shower and next to the toilet.
- Consider purchasing a sturdy plastic seat for the shower or tub, as well as a hand-held shower nozzle for bathing while seated.
- Install handrails and lights on all staircases.
- Place non-slip treads on bare wood steps.
- Wear properly fitted, sturdy shoes with non-slip soles instead of slippers or socks.
- When outside in the winter, avoid icy driveways and walkways. Wear rubber-soled boots and even ask a family member, friend, or neighbor for assistance with walking if you need it.
Improve the lighting in your home
To avoid tripping on objects that might be hard to see, make sure your home is brightly lit. Use these tips:
- Place nightlights in your bedroom, bathroom and hallways.
- Place a lamp within reach of your bed.
- Make sure paths to light switches are clear of clutter and furniture. Consider installing illuminated switches so you can see them easily.
- Turn on the lights before going up or down stairs.
- Store flashlights in convenient spots that are easy to find in the event of a power outage.
Other resources
Get a printable checklist to review with your doctor or family. Check off the boxes as you fall-proof your home!
Visit the CDPHP fall prevention webpage for more information.
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