I want to tell you about a night last winter that I haven't told many people about.
It was a little after two in the morning. I got up for the bathroom like I always do, and I didn't turn on a light because I didn't want to wake Bob. I know that hallway by heart. Thirty-one years in this house. But the bath mat had slid a few inches toward the doorway, and when my foot came down on the edge of it, the whole thing went out from under me like a skateboard.
I caught the towel bar. The towel bar came halfway out of the wall. I didn't fall, thank heavens, but I sat on the edge of the tub with my heart pounding for a good ten minutes. And what did I do the next morning? I told Bob I'd "just bumped the towel bar." I'm not proud of that.
How common are falls at home after 65?
More common than any of us like to admit. According to the CDC, more than one in four adults 65 and older falls each year, but less than half tell their doctor. The CDC also says falling once doubles your chances of falling again.
Now I know what a lot of you are probably thinking. "Cindy, I'm careful." So was I. Most of us don't fall because we're careless. We fall because of a rug, a dark hallway, or a towel bar that was never built to hold a person.
Where should I start making my home safer?
Start with the walk you take at night, because that's when you're sleepy, the lights are off, and your eyes haven't adjusted. For most of us, it's the trip from the bed to the bathroom.
Here's that route in plain words. In the bedroom, keep a lamp or light switch you can reach from bed, and keep the floor clear of shoes and piles. In the hallway, add plug-in night lights and take up throw rugs and cords. In the bathroom, use a non-slip mat inside and outside the tub, and install real grab bars, because towel bars aren't made to hold your weight.
The first thing I did was the cheapest. Three plug-in night lights with light sensors, so they come on by themselves. Oh my goodness, what a difference. The second thing was having our son-in-law install a proper grab bar where that towel bar used to be.
What should I check in the rest of the house?
Once the nighttime route is done, take one room a weekend. Don't try to fix the whole house on Saturday. You'll wear yourself out and quit by lunch.
On the stairs, you want good light at the top and bottom and a sturdy handrail, ideally on both sides. In the kitchen, move the things you use every day to shelves between your waist and your shoulders, so you're not climbing on a chair for the coffee mugs. In the living room, look for cords across walkways and any rug that curls at the corners. If you love a rug, a non-slip pad underneath can help. If it still slides, it goes.
And please wear shoes or slippers with backs and grippy soles around the house. Socks on a wood floor are really really slippery.
Why should I tell my doctor about a near fall?
Because a near fall is information. It can point to things like dizziness from a medicine, changes in your vision, or weaker leg muscles, and your doctor can't help with what they don't hear about. Ask them to review your medicines, and get your eyes checked once a year.
Strong legs and good balance help too. Our 10-minute morning routine for stiff joints is an easy place to start, and the National Council on Aging has more on why falls can be prevented.
What I learned from my near fall
I finally told Bob the real story about the towel bar. He wasn't upset that I nearly fell. He was upset that I didn't tell him. So I'll tell you what I tell my friends: don't wait for a fall to make your home safer, and don't keep a near miss to yourself. Walk your route tonight. Fix one thing this week.
Take good care of yourself, and take even better care of each other.
What's one thing in your home you've changed to make it safer? Share it in the comments so we can all learn from each other.
