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Did you know that 1 in 3 older adults fall in their homes? Falls are a common and serious issue, often leading to hospital visits. In fact, 61% of injury-related deaths for those over 65 are due to falls. While we can’t prevent every fall, we can certainly reduce the risk by focusing on fall prevention. Falls can be scary and significantly impact your life, but with a few changes and some exercises, you can feel safer and more confident at home.
Why Do Older Adults Fall?
There are many reasons why older adults fall, and each person’s situation is unique. Here are some common causes:
- Decreased eyesight or reflexes: Aging can affect your vision and reflexes, making it harder to react to your surroundings.
- Rushing: Hurrying can increase the risk of tripping or losing your balance.This is often seen with those who have bowl or bladder problems.
- Chronic conditions: Certain health issues can impact your ability to move safely.
For example:
- Diabetes: Some people with diabetes experience numbness in their feet, making it difficult to feel the floor and the textiles of the surfaces.
- Heart Failure: Poor heart function can make it challenging to get enough blood to your legs, causing weakness.
- Dementia: Those with dementia may have difficulty understanding their surroundings and assessing the risks involved in moving from one point to the other.
How to Make Your Home Safer
Here are some simple tips to make your home safer and reduce your chances of falling:
- Remove rugs and carpets: These can be tripping hazards, especially if they’re loose or bunched up.
- Keep your home well-lit: Good lighting helps you see better, particularly at night. The use of night lights to late night bathroom visits is strongly recommended.
- Install grab bars: Place them in the bathroom near the toilet and tub for extra support.
- Wear supportive footwear: Avoid fuzzy slippers or slip-on sandals that don’t provide adequate support. Those styles of footwear can easily slide off and tangle under your feet.
- Watch out for pets: Pets are wonderful companions but can sometimes sneak under your feet and cause you to trip.
- Be prepared: If you’re going to sit and watch TV, make sure you have everything you need within arm’s reach, like your phone, remote, and water, so you don’t have to get up and risk a fall.
Exercises for fall prevention
As we age, we lose some strength and balance. Doing exercises can help reduce your chances of falling. Here are a few to try:
- Balancing exercises: Stand with your feet together and look over your shoulder. Can you see what’s behind you? If that’s too easy, try turning your whole body.
- Jumping: Jumping helps your muscles move quickly, which is important for catching yourself if you start to fall. If you’re nervous, use a counter or table for support and try a small jump.
- Strengthening exercises: Strengthening your lower body is crucial. If you do fall, you’ll need strength to get back up. Practice getting up from the floor safely.
Take Home Points
Falling is frightening, and the consequences can be severe. While we can’t prevent all falls, we can certainly reduce the risk by making changes to your environment and staying active. Being proactive about your safety can make a significant difference.
We are hosting a fall prevention clinic on July 30, 2024. We’ll be teaching participants how to fall safely and exercises to help you stand back up. It’s a great opportunity to learn more and feel more confident moving around. We’d love for you to join us!
Follow our Facebook page for the fall prevention clinic updates and professional guidance on effective fall prevention exercises. Our page features regular videos on improving your safety, exercise demonstrations, and easy-to-implement daily strategies for maintaining a secure and confident lifestyle. Don’t miss out on valuable information to help you stay safe!