Falls are not only a concern for older adults. Middle-aged adults — those under 65 — can fall at home, at work, during exercise or while doing everyday activities. Age can affect fall risk, but other factors can contribute, too. Balance problems, muscle weakness, vision changes, medications, health conditions and hazards around the home may increase the chance of a fall.
For people between 50 and 65 years of age in Whatcom County, fall prevention can start with a few practical changes that support safer movement and help you stay active and independent.
Why do falls happen before 65?
A fall can happen after a simple misstep. Certain conditions and surroundings may make it harder to recover your balance.
Did you know that age-related muscle loss can begin around age 35 and occurs at a rate of one to two percent a year for the typical person? Once over the age of 60, that muscle loss can accelerate to three percent a year!
Some health conditions can affect balance or coordination. Certain medications may cause dizziness, drowsiness or changes in blood pressure. If you notice these effects after starting a medication or changing a dose, talk with your health care provider or pharmacist.
At home, poor lighting, loose rugs, cluttered walkways and wet floors can create hazards. Balance problems or reduced muscle strength may also make it harder to steady yourself after a stumble.
How can middle-aged adults prevent falls?
You do not need to make major changes all at once. Start by reviewing the following:
Build strength and balance. Regular physical activity can support muscle strength, balance and mobility. Walking, strength training, tai chi and balance exercises may help maintain or rebuild muscle decline. If you are unsure which activities suit your needs, ask your health care provider or a physical therapist.
Review your medications. Keep an updated list of the medications you take and review it with your health care provider or pharmacist. If you take several medications, ask whether any could affect balance, alertness or blood pressure. Do not stop prescribed medication without medical guidance.
Check your vision and hearing. Schedule routine vision and hearing checks. Use prescribed glasses or hearing devices as directed. Seeing obstacles clearly and hearing what is happening around you can help you move safely through your surroundings.
Make your home safer. Keep walkways clear, secure loose rugs and use adequate lighting in hallways, stairways and bathrooms. Consider installing grab bars where you need extra support. Keep frequently used items within easy reach so you do not need to climb or stretch for them.
What can you do about falling risks?
Start with a quick check of your daily environment.
Ask yourself:
- Have I noticed a change in my balance or strength?
- Can I exercise safely, and do I need guidance to get started?
- Do any of my medications cause dizziness or drowsiness?
- Are there loose rugs, clutter or poor lighting in areas where I walk?
- Have I had a recent vision or hearing check?
These questions can help you identify areas to discuss with a health care provider.
For middle-aged adults and people recovering from an illness or injury, a health care professional may recommend additional support. A provider can assess individual risk factors and suggest changes based on health, mobility and daily activities.
Fall prevention can start at any age
Fall prevention does not need to wait until someone reaches a certain age. Paying attention to balance, strength, medications, vision and the home environment can help prevent falls later in life.
If you live in Whatcom County, consider starting with one change today. Review your medications, talk to your doctor about preventing muscle loss or add an appropriate balance or strength activity to your routine. Small steps can help you create a safer environment while supporting the activities you want to keep doing.