As the holiday season approaches, you probably have a lot on your to-do list—holiday parties and gatherings, shopping for gifts and vacations—and all the hustle and bustle, good and bad, might come to a screeching halt after a fall . injury.

When you’re younger, falling can be nothing more than a little embarrassing. However, as we age, it can be surprising, upsetting and life-changing. Falls are a serious health problem among the elderly, and unfortunately, falls are a common occurrence.

According to the National Council on Aging, every 11 seconds a senior is treated in the emergency department for a fall, and one in four Americans over age 65 experience a fall each year.

The holiday season, which often means colder temperatures, snow and ice in north-central Pa., is a great time to emphasize the importance of understanding what causes falls and how to avoid them.

Common causes of falls

It is true that as we age our chances of falling increase, but falls are not inevitable. Risk factors that can affect a person of any age include:

• Weak muscles, especially in the legs

• Poor balance, which causes unsteadiness on the feet

• Dizziness or lightheadedness

• History of blackouts, fainting or loss of consciousness

• Foot problems, including pain and deformities

• Memory loss, confusion, or difficulty thinking or solving problems

• Vision and hearing problems

• Take medication that makes you dizzy or drowsy

Tips to avoid falls

Fall prevention is about identifying and managing risks to your health, wellbeing and environment.

Consider the following:

1. Get your vision checked by a doctor. As you age, less light reaches the retina of your eye. This can make your vision blurry, and tripping over unseen obstacles can make it easier to fall.

2. Install handrails on stairs. Install handrails on both sides of every staircase in your home. Rails on both sides allow you to maneuver the steps comfortably without having to rely as much on touch and sight. It can also help stabilize you while navigating the steps.

3. Light up your home. Turning on lights throughout the house, especially at the bottom of the stairs, improves visibility so you can avoid tripping.

4. Clear walkways in every room of your home Clear a path to and from every room in your home Many people enjoy decorating for the holidays, which can mean additional hazards in and around the home. Make sure you can see a clear path and don’t store items on the floor. Clear walkways allow you to move quickly without worrying about tripping.

5. Keep a phone close to the common seating area. Rushing to the phone for fear of missing a call is a common cause of falls in the elderly. By keeping a phone close to a common seating area, you eliminate the rush to pick up the receiver. Setting up a voicemail or answering machine is also helpful. In addition, many cell phone companies now offer user-friendly phones for seniors that can be easily carried.

6. Exercise regularly to improve balance. As you age, it’s important to be active and move. Physical activity, even if it’s low-impact, can improve your strength and balance. For example, a Tai Chi class, water aerobics or simply walking can help reduce the risk of falling.

7. Wear sensible and weather-appropriate footwear. Wear velcro or tie shoes that fit properly and have rubber soles. Not only will they reduce your joint pain, but they can help prevent you from slipping or tripping. You can also talk to your doctor about special shoes that can be tailored to your needs.

8. Avoid hazardous weather. Ice, snow, and wind increase the risk of falling, so when you plan to leave, make sure sidewalks and driveways are clear. If you have limited mobility, coordinate ahead of time to have a family member, neighbor, or friend, or hire a professional to remove the snow and ice for you. It’s not worth the extra risk to take care of them yourself.

After a fall

Falls can cause head injuries, which can be very serious, especially if you are taking certain medications (such as blood thinners). If you fall, the first thing to do is stay calm. If you have a medical alert system, use it. You don’t want to injure yourself further by trying to move or get up after a fall.

If you’re trying to stand, it’s easier to roll to one side and then slowly get up on your hands and knees. Crawl onto a sturdy chair or table and slowly push yourself up to standing. If you need immediate assistance and do not have a medical alert, try to safely reach a phone and call 911.

Prevention and planning are key

Many people who fall, even if they are not injured, are afraid of falling. This fear can cause a person to reduce their daily activities.

When a person is less active, they become weaker and this increases their chances of falling. Don’t let a fall limit your quality of life. or a loved one.

Remember, older adults usually fall because several factors increase their risk, and a trip or moment of weakness triggers the actual fall. Be aware that risk factors can be health-based and related to chronic medical conditions or medications, as well as environmental and involve the home or outdoor environment.

Work with your doctor to help you understand your personal fall risk factors and develop an individualized fall prevention plan.

Kayla Keen, RN, is the trauma and injury prevention coordinator for UPMC Williamsport. For more information, go to UPMC.com/NorthCentralPa.