The odds of falling increase as we age, but we can take measures to prevent them. “Many falls can be successfully avoided or the impact minimized by applying a few basic strategies,” said Mike Ross, who is the author of “The Balance Manual” and an exercise physiologist at Gottlieb Center for Fitness, part of Loyola University Health System.
“Balance deteriorates as we get older due to the weakening of muscles and change in sensory perception, especially in the ear structure,” Ross said.
Equilibrium, or balance, is largely determined by the inner ear and the brain.
“As we age, our eardrums often thicken and the bones of the middle ear and other structures are affected. It often becomes increasingly difficult to maintain balance,” he said. “Aging also breaks down cells in the nervous system, which can often result in a delay in reflexes that can lead to susceptibility to injury.”
Here are six tips from Ross to prevent winter slips and falls:
- Check your footwear. Examine your shoes and boots. How’s the traction? Better traction can help keep you more stable on icy surfaces.
- Keep a shovel and salt in your house. The reason you have a shovel and salt is so you don’t have to walk on a slippery sidewalk. Having them in the garage defeats the purpose.
- Check the railings. If you have railings leading up to your front door, check to see if they’re sturdy. Would they support you if you slipped?
- Bring a cell phone when you leave the house. If you fall, it can sometimes be hard to get up. Carrying a cell phone whenever you go out can bring peace of mind.
- Slow down. Allow extra time if it’s slippery out. Keep in mind that being a little late is better than rushing and causing a fall.
- Strengthen your legs. Strong leg muscles can help you steady yourself if you slip. And if you do fall, they make it a lot easier to get back up. You should exercise your legs regularly to keep them strong. Try walking up and down your stairs repeatedly or do a set of 10 squats out of a chair a couple of times per week.
Loyola University Health System (LUHS) is a member of Trinity Health. Based in the western suburbs of Chicago, LUHS is a quaternary care system with a 61-acre main medical center campus, the 36-acre Gottlieb Memorial Hospital campus and more than 30 primary and specialty care facilities in Cook, Will and DuPage counties. The medical center campus is conveniently located in Maywood, 13 miles west of the Chicago Loop and 8 miles east of Oak Brook, Ill. The heart of the medical center campus is a 559-licensed-bed hospital that houses a Level 1 Trauma Center, a Burn Center and the Ronald McDonald® Children’s Hospital of Loyola University Medical Center. Also on campus are the Cardinal Bernardin Cancer Center, Loyola Outpatient Center, Center for Heart & Vascular Medicine and Loyola Oral Health Center as well as the LUC Stritch School of Medicine, the LUC Marcella Niehoff School of Nursing and the Loyola Center for Fitness. Loyola’s Gottlieb campus in Melrose Park includes the 255-licensed-bed community hospital, the Professional Office Building housing 150 private practice clinics, the Adult Day Care, the Gottlieb Center for Fitness, Loyola Center for Metabolic Surgery and Bariatric Care and the Loyola Cancer Care & Research at the Marjorie G. Weinberg Cancer Center at Melrose Park.