In this ongoing column, Kaiser Permanente doctors answer commonly asked questions.
As we age, staying active and independent becomes even more important and that starts with staying steady on our feet.
What are the most important things I can do to prevent falls as I get older?
Balance training: One of the most effective ways to prevent falls is to build lower-body strength with exercises such as squats and sit-to-stands. Balance training also significantly reduces fall rates. Simple exercises such as standing on one foot, heel-to-toe walking, side-stepping and slowly turning in circles can improve stability. There is strong evidence that tai chi is an effective balance practice.
Shoes are safer: I know it’s hard to give up the slippers, but if you’re walking more than a few steps outside, choose shoes with good traction and support, particularly for wet or uneven surfaces.
Medication review: As we age, our medication lists often grow. Be sure to regularly review all the medications you’re taking with a physician or pharmacist, particularly those used for high blood pressure, diabetes, or depression and anxiety, as some of these medications can cause dizziness or lightheadedness.
Regular vision and hearing checks: Have your vision and hearing checked routinely. Even small changes can affect stability.
Fall-proof your home: Remove clutter and loose rugs that could cause trips. Keep rooms well-lit and use night lights throughout the home. Install grab bars where needed, especially in bathrooms and hallways.
Clear vision, strong legs, good balance, safe footwear and a safe home together make a powerful difference in staying steady and independent.
How can I tell if I should start using a cane?
A lot of folks worry that using a cane means they’re getting weaker or losing independence. Others are concerned it might even make their balance worse. But in reality, the opposite is usually true. A properly fitted cane often helps you walk more naturally and with less tension. When you feel steadier, your muscles move the way they’re supposed to so you can stay active.
A cane is like eyeglasses for balance. A cane gives your body clearer feedback
so it can move safely.
You might benefit from a cane if you notice yourself reaching for walls or furniture, feeling unsure on uneven ground, tiring quickly in one leg, or if you’ve had a fall or a near fall. Another important sign is when you start avoiding places or activities because you’re worried about tripping.
Walking while feeling unstable tends to make the body stiffen and over time that can worsen balance. A cane often allows people to take a more relaxed step, walk farther and stay engaged in the things they enjoy.
Falls are not an inevitable part of aging.
Staying steady on your feet is about being engaged — in your routines, your community and the activities that bring you joy. A few small adjustments today can help you move confidently for years to come.
Dr. Anthea Wang is a board-certified internist at Kaiser Permanente’s Honolulu Medical Office. She earned her medical degree from the University of North Carolina (UNC) School of Medicine and did her internal medicine internship and residency at UNC Hospitals. Dr. Wang also trained in general preventive medicine at UNC Medical Center. She serves as Assistant Area Medical Director for Government Programs & Population Community Health Solutions at Kaiser Permanente Hawaii.
Kaiser Permanente will cover mental health in the next issue. If you have a medical question for the doctor, email cynthia@generations808.com.
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