Seniors and Family
Natural changes occur with aging, which may increase the risk for a fall, but those changes do not mean a fall is inevitable. Many options are available to help keep you independent and safe. The following information is provided to help reduce your risk for a fall. Please discuss with your healthcare provider.
Myths Related to Falls
The National Council on Aging (NCOA) has published a document on the ten myths related to falls in the older adult: Debunking the Myths of Older Adult Falls
Risk factors are anything that might expose someone to a condition, event or disease, and can can be internal (e.g., biological changes) or external (e.g., throw rugs).
- Risk Factors for Falls (PDF document created by CDC)
- Falls Risk Checklist (PDF document created by CDC)
- Lista de control sobre los riesgos de caída (documento PDF del CDC)
Reduce Your Chances of Falling
Find out what you can do to decrease or prevent risk factors.
- Six Steps to Prevent a Fall (PDF document created by National Council on Aging)
- Seis Pasos Para Prevenir Una Caída (documento PDF creado por el NCOA)
- Fall Proofing Your Home: Simple Changes for Home Safety (National Institute on Aging website)
- Check for Safety: A Home Fall Prevention Checklist for Older Adults (PDF document created by CDC)
- Home retrofit and repairs: The City of Albuquerque Department of Senior Affairs provides assistance to income-eligible individuals who live in the city. Services include assistance in home modification, such as installing grab bars in a shower/bath, safety rails, and other supportive equipment. Call (505) 764-6400 or visit the Department of Senior Affairs web page.
- Una lista para personas de la tercera edad para la prevención de caídas en el hogar (documento PDF del CDC)
Medications may increase your risk of a fall. Please talk with your doctor or pharmacist if you have any concerns about your medication.
- Benefits of Exercise (National Institute on Aging website)
- Go4Life: An exercise and physical activity campaign from the National Institute on Aging is designed to help you fit exercise and physical activity into your daily life.
- Esta adaptación al español de la popular guía sobre el ejercicio del Instituto Nacional Sobre el Envejecimiento. Para español, vaya al final de este mensaje o haga un clic aquí; https://go4life.nia.nih.gov/spanish-resources#espanol
Evidence-based exercise programs to improve balance, flexibility, and strength:
- Enhance Fitness (formerly Lifetime Fitness Program), is a low-cost, highly adaptable exercise program offering levels that are challenging enough for active older adults and levels that are safe enough for the unfit or near frail.
- Matter of Balance emphasizes practical strategies to reduce fear of falling and increase activity levels.
- Tai Chi (NCOA website) includes 24 forms that emphasize weight shifting, postural alignment, and coordinated movements.
- Otago/Steadyasyougo is an individually tailored program of muscle-strengthening and balance-retraining exercises of increasing difficulty, combined with a walking program delivered in the home.
If you are interested in a course listed here that is not offered at your local senior center, request it!