If you’ve ever taken a fall or broken a bone, you’re not alone. Studies show that one in three adults age 65 and older experience a fall annually. And, unfortunately, your risks of this problem only increase with each passing year.
This can seem disheartening, but there’s good news: There are ways to protect yourself from falls and fractures, and it doesn’t mean avoiding the activities you love most. Instead, it takes some thoughtful planning and a close relationship with your doctor.
Dr. Adepero Okulaja at The Doctor’s House in Edina, Minnesota, knows that aging can cause unique changes in a person’s life, emotionally, mentally, and physically. That’s why she strives to provide the specialized services needed to keep people feeling, looking, and functioning their very best at every age.
Looking for the best ways to avoid falls and fractures after 60? Dr. Okulaja recommends taking these steps.
Stay active
It’s easy to understand how a fear of falling can keep people from being active. However, regular exercise is essential for keeping your muscles, tendons, ligaments, and joints strong and flexible. Plus, engaging in gentle weight-bearing activities, like walking, can help maintain bone health.
For best results, include each of these exercise types in your fitness regimen:
- Endurance: increases heart rate and breathing rate, like walking and dancing
- Strength: builds strong muscles, like lifting weights and carrying groceries
- Balance: improves balance, like tai chi and standing on one foot
- Flexibility: stretches muscles, tendons, and ligaments to improve movement
If you’re new to exercise or unsure of how to get started safely, Dr. Okulaja can offer personalized recommendations based on your health and fitness levels.
Reduce your trip risks
Here are two other simple but often overlooked ways to drastically reduce your fall risk: Evaluate your surroundings, and wear proper shoes.
Believe it or not, some of the leading causes of falls involve trip hazards, like loose floor rugs and unsafe footwear such as backless shoes, flip-flops, and high heels. You even have higher chances of falling if you have any foot problems that cause pain.
To avoid these common safety hazards, check your surroundings for anything that could cause you to lose your footing, fall-proof your home, and choose non-skid, supportive shoes. When you feel unsteady on your feet, use an assistive device like a cane or walker.
Protect your bones
Healthy bones may not prevent falls from happening, but they can reduce your chances of fractures if one occurs.
To protect your bones, Dr. Okulaja suggests:
- Exercising at least 150 minutes each week
- Getting enough vitamin D and calcium
- Maintaining a healthy weight
- Limiting alcohol use
- Quitting smoking
On top of these strategies, keep an eye on your bone density for signs of osteoporosis. This serious disease weakens bones and makes them more likely to break. Because of this, even a minor fall can cause serious injury. However, if she detects a problem, Dr. Okulaja can outline a treatment strategy, like vitamin and mineral supplementation.
Work with a doctor you trust
It’s essential to have a medical expert on your team to help you prevent falls and fractures after turning 60. Working with the provider you trust helps detect potential issues that can increase your chances of falling and fall-related complications, such as:
- Changes in your hearing, eyesight, or reflexes
- Side effects from medications that could cause dizziness or drowsiness
- Nutritional deficiencies that affect your body’s ability to function
- Medical conditions like diabetes, heart disease, or hormonal imbalances
In addition to preventive medicine and chronic care solutions, Dr. Okulaja’s anti-aging services also include coaching strategies. These lifestyle modifications help you learn to make changes that positively impact every aspect of your life, from physical and mental health to spirituality and overall wellness.
Are you ready to find more ways to avoid falls and fractures after 60? Contact The Doctor’s House to schedule a consultation with Dr. Okulaja by calling 612-333-4834 or booking a visit online today.
