While they are a convenient and sanitary modern invention, bathrooms can be dangerous to your bones. According to a study by the Centers for Disease Control and Prevention (CDC), approximately 234,000 people over the age of 15 were treated for injuries sustained in bathrooms, and 4 out of 5 of those injuries were the direct result of falls.1
In addition, one-third of adults in the study aged 65 and older sustained fractures from these bathroom falls. The CDC report notes that overall, the risk of injury from falling down in the bathroom increases with age.1
But of course, you can’t just avoid the bathroom. So today you’ll read about easy ways to avoid fractures that could be caused by dangerous falls in the bathroom. Let’s get started!
Tip #1: Throw Out the Throw Rugs
While they may be pretty, throw rugs in the bathroom can be a hazard. They can slip out from under you or slide along the floor when you step on them. Using towels on the floor as bathmats poses a similar danger. Instead, put down rubber, non-slip bathmats and make sure your bathroom floor is clear of clutter.
If you have a slippery shower or bathtub floor, put down non-slip, rubber floor mats.
Tip #2: Improve Your Balance with Exercise
Improving your balance is key to preventing fractures no matter where you are, but good balance is especially important in the bathroom. An exercise like the “flamingo” move is designed to be done in the bathroom while brushing your teeth, and it’s excellent for improving balance.
The importance of good balance in preventing falls cannot be over-emphasized. This is one of the primary reasons why I wrote the Densercise eBook System – in addition to increasing muscle strength and bone density, many of the moves in Densercise are specifically designed to enhance balance.
Tip #3: Install Railings and/or Grab Bars
Being able to grab onto something stable can make the difference between falling and staying upright. Install rails in the bathtub and if necessary, even beside the toilet, the two areas where most falls occur.
Tip #4: Have Your Eyes Checked
Have you ever tried to stand on one leg with your eyes closed? It’s harder than you think! (I don’t recommend trying this unless you have something to hold onto.) Your vision is an important factor in your ability to remain balanced; your eyesight works with your inner ear to send signals to your joints and muscles.
So get your vision checked at least once every year and if your prescription changes, be sure to get your eyeglasses updated.
Another aspect of good vision is having enough light. Make sure your bathroom has adequate lighting available at all hours of the day and night. If you need to turn on the light in the middle of the night, stand in the doorway for a moment and let your eyes get used to the bright light before walking into the bathroom.
Tip #5: Don’t Wear Socks
Wearing socks alone can make for some slippery encounters with the hard, slick floors found in bathrooms. Slippers with smooth soles pose a similar danger. If you can, go barefoot, or wear slippers or shoes that have rubber soles. Make sure your shoes have low heels.
Tip #6: Slow Down
Regardless of whether you’re getting up from the toilet, stepping out of the tub or shower, or just going in to the bathroom to fix your hair, take it slow. Rushing in and out can set the stage for a fall. If you’re in a hurry, just remember: falling down and breaking a bone will cause a much greater delay than just taking a few extra minutes to go slowly.
Tip #7: Keep Things Dry
Smooth floors and other surfaces are much slipperier when they’re wet. Keep dry rags, sponges, and cloths on hand so you can dry countertops, bathtub edges, and sinks. If you have trouble bending over to wipe the floor, keep a dry mop handy and use it to soak up any water.
I sincerely hope these tips will help you stay safe, strong, and in balance!
Till next time,
References
1 Centers for Disease Control and Prevention. “Nonfatal Bathroom Injuries Among Persons Aged > 15 Years — United States, 2008. Morbidity and Mortality Weekly Report (MMWR). June 10, 2011 / 60(22); 729-733. Web. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6022a1.htm
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- Reduce Your Risk Of Fracture By Improving Scores Of These Two Physical Tests
Save Our Bones Bulletin: New Bisphosphonate Risk Calculator; Study Compares Fracture Prediction Tools; Tryptophan And Bone-Muscle Communication
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Reduce Your Risk Of Fracture By Improving Scores Of These Two Physical TestsComments on this article are closed.
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I am glad your computer is fixed, Abigail! Thank you so much for your kind words.
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I need to know if the Densercise exercises can be done every day instead of each other day for better effect. Please advise.
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Good tips, thanks for sharing !
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Hi! Vivian,
Thank You For All The Good Advice In Keeping Our Bones Safe In The Bathroom. Keep Up The Good Work You Are Doing!
LOVE, LESLIE (MS. L. CARMEL)
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I love reading your tips. Thank you very much for all. I’m interested in your Densersize book.
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You are welcome, Anna Marie – and so is everyone who has posted a thank-you! 🙂
I appreciate this community very much, and I wish you all a great weekend.
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Thanks for wonderful ideas it is very helpful for every body
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Thank for wonderful tips every body getting good ideas
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What do you advise so good for every one please keep up
Doing this thanks -
IS REALLY SALT BAD FOR BONES?
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Hi Vidya,
To find out about what Vivian has written about salt (or any other topic you’d like to know more about), please type your topic of interest into the search box at the top of the page. 🙂
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thank you for the excellent tips. Poor lighting is a risk factor as well. I think the worst hazard is water on the floor. Scatter rugs are unsafe for a lot of people
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Thank you very much
For sending me good e mails I want to know about food
Which kind of food is good for osteoporosis what what kind
Of food is 80 20 percent what is name of things which comes
In 80percent what is name of thing goes in 20 percent
I am thank to you -
Thank you, Vivian, for sharing all these wonderful tips — about our lifestyles as well as foods and medicines. I really appreciate all you do for us!!
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thank you,Ita.
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Thanks, let’s all of us keep our balance both physically and mentally as we’re going through this osteoporosis experience in life, and for myself, learning so many things I wish I didn’t have to learn.
Shula
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Thanks for this important article.Ten years ago, in a new house with flooring I was not used to, I ironed a blouse in the kitchen.Spray starch on the tile floor and three hours surgery followed with a pin in the elbow.Not only that but a hospital infection.Our balance and common sense are very important.
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Exactly, Marlene – it’s amazing how quickly accidents can happen. I am glad you’re recovering. Stay safe!
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dear Vivian – Many thanks for the tips. I find them especially relevant, as I had a bad fall in the bathroom a year ago,and fractured my shoulder! (still not fully healed) . I’ve always had an aversion to bath mats!
Always appreciate hearing from you
Love , Crete-
Oh my goodness, Crete! I am so glad you’re on the mend. I wish you a speedy recovery from your fracture!
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Tip 6 was written for me! We do need reminding, so thank you Vivienne.
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As always the advice given is of great benefit and so good to be reminded of the ‘do and don’t’ scenario.
Keep up the excellent work Vivian because what you do benefits so many.
Hi V, I got you e-mail and the reply to my last mail to you. My sweet and precious friend, God bless you always, and thanks for being a blessing to the world, including myself. Sorry I could not reply earlier, as the computer was not working over three weeks. Today, the technician fixed it.
Thanks for the tips, to prevent a fall. I know some people who fell, died in the bathroom, others fell, broke a hip. God bless you and family.