How to Prevent Falling on Stairs

Falls are a leading cause of injury among people over age 65. Each year, one in three seniors will fall. Many of these accidents involve stairs. While some risk factors can't be changed, such as heredity and age, many falls can easily be prevented. Here are some simple guidelines to help you get started.

Get Regular, Moderate Exercise
While inactivity weakens the body, regular physical exercise makes you stronger -- and less prone to falls. Exercises that improve balance and coordination, such as Tai Chi, are most helpful. Not only will you feel better, but pain in joints and muscles will be reduced and you will have improved mobility and balance. All of these things help reduce the risk of falling. Ask your doctor about the best type of exercise program for you.

Make Your Home Safer
Over half of all falls involving seniors happen at home. Here are some things you can do to make your home safer:

• Remove tripping hazards (books, papers, clothes, shoes, etc.) from places where you walk -- and especially stairs
• Get rid of throw rugs or use non-skid backing keep them from slipping
• Keep items you use often where you can easily reach them without using a step-stool
• Install grab bars in tub and toilet areas
• Use non-slip mats in the shower or tub
• Keep your home well-lit so you can see where you're going
• Wear shoes with good support and non-slip soles around the house; make sure the laces are tied well
• Clean the floor of any spills immediately to avoid slipping

Step and Stair Safety
Steps and stairs are one of the most hazardous places in the home. Follow these tips to reduce the risk:

• Keep stairs clear at all times
• Stairs should be well-lit with light switches at the top and bottom
• Remove loose area rugs from the top, bottom, or landing area of the stairs
• Put non-slip treads on each bare-wood step
• Install handrails extending the full length of the stairway on both sides
• Repair any loose carpeting or wooden boards immediately

Take Care of Yourself
Get your eyes checked each year. You may be wearing the wrong glasses or have an eye condition that may limit your vision. Poor vision can greatly increase your chances of falling.

Have your doctor or healthcare provider review your medications, including prescription and over-the-counter, to be sure they won't have any adverse interactions. Understand that side effects such as drowsiness and light-headedness increase your risk of falling. Take extra precautions. Be sure to take all medications as instructed. Avoid smoking or use of alchohol.

Have the doctor check for any cardiac or blood pressure problems, which can increase your risk of falling. Finally, eat well and be sure to get enough calcium and vitamin D in your diet.