Smart Senior

People fall down. Kids fall down, athletes fall down, and even healthy adults have been known to slip off a curb or trip over their own feet. Concussions, broken bones and other incidentals are quickly treated and life goes on, but when older people fall they have more to fear.

Osteoporosis, arthritis, and other age related maladies make older people more susceptible to injury falls than say a 10 year old falling off a bike. Why am I writing about falls again? I took a tumble a couple of weeks ago. I didn’t hurt myself but a fall always makes me wonder “what if?” I probably should be reconsidering risky behaviors, but it is hard to stop if fun is involved. Maybe next time; I was just looking up while drifting backwards to hit an overhead smash during a tennis drill. Yes, I hit the ball but at the same time lost my balance and ended up on my butt. Is it time to address fall prevention or should I wait until I am wearing a cast?

Most fall prevention programs address leg muscle weakness, poor vision and environmental hazards, but that isn’t enough.  Recently I read several new articles on the subject and they put a different spin on the story.

• Prescription glasses: my husband recently switched from bifocals to progressive no-line lens; it took him several days to adjust to the change. Remember if you get a new prescription for glasses your vision and balance may be compromised.
• Distractions: Anyone who is in a rush or distracted in any way is more apt to trip and fall. If you have appointments allow plenty of time to get there; stop texting or talking on the phone when walking or driving.
• Alcohol:  No, you don’t have to give up your glass of wine with dinner, but be aware that the older you are the more alcohol will affect you. 
• Medications: Some medications cause dizziness on their own, but mixing with alcohol could increase the effects.
• Shoes: You want to look good, but it may be time to switch to a flat shoe with heel treads (like sneakers). High heels and smooth red soles are sexy, but they can be deadly.
• Walkers and Canes: Don’t let your pride get in the way of using assistive devices.

By now you are probably wondering if you need to wrap yourself in cotton batten and not do anything at all, but it doesn’t work that way.  You still need to be active if you are going to reap the benefits of muscle strengthening exercises.   The other thing is that you can learn how to fall. When I was a sweet young thing I took Judo lessons. The first lesson was all about learning how to fall. We practiced a rolling fall while slapping our arms on the mat (instead of landing on stiff arms). I seem to remember that as I usually find myself tucking and rolling when I fall. The one time I didn’t was the one time I got hurt.  I wasn’t prepared because I was standing still (albeit on roller skates) when it happened; my feet flew out from under me. I tried to catch myself using my hands and wrists; not a good idea. Ouch.

The moral of the story is that falls can happen at any age; prevention is always a good idea.  Work on muscle strengthening and balance, learn how to fall, learn how to get up, and be careful.