As people age, the risk of fall accidents can potentially cause major consequences. The Center of Disease Control states, each year millions of adults 65 years or older experience a fall, and one out of five falls causes a serious injury, such as broken bones or a head injury. It is important that fall prevention is advocated for this specific population, in order to avoid/reduce future accidents.
Risks For Falling
Fall risks in older adults are mostly due to a number of combinations, such as:
- Balance and/or walking issues: this can be caused by certain eye and ear disorders that affect balance or having an irregular Make sure to get your eyes and hearing checked
- Home hazards: organize your living space to avoid potential hazards. Try moving any boxes/electrical cords in the Secure rugs with dual-sided tape. Use nonslip mats in the bath/shower or a bath chair
- Improper footwear: wearing sensible footwear is important for fall prevention. Avoid high heels, or any shoes that don’t have a good grip on the Make sure your shoes fit properly, are level with the ground, and are sturdy
- Not using assistive devices: in healthcare, it is recommended to use a cane or walker to help with stability. Besides those standard devices, there are other options to help with activities of daily living. Such as a raised toilet seat with handrails, using both handrails on the stairs, or using stair treads to prevent slipping
Exercises For Fall Prevention
● Weight shifting:
- stand feet hip-width apart, shift your weight to one foot, and lift the opposite foot
- Try holding this position for 30 seconds, then switch and repeat at least three times
- For better stability use a chair or stand beside a wall to brace yourself
● Sit-to-stands:
- Stand up tall with your back facing a chair, feet hip-width apart
- Slowly sit back, lowering hips into the chair gently
- Without using your arm or swinging your torso, push through your heels and stand up
- Repeat 10 times, use a wall or furniture for balance if needed
● Heel-toe walk:
- Stand up tall with your arms straight out and your feet side by side
- Find a spot in front of you and focus on it, place one foot forward, taking the heel of the foot in front and touching the toe of the back foot
- Walk like this for 10-20 steps
The More You Know
For extra security, keep in mind these additional key steps to fall prevention:
- Always make sure to discuss fall prevention with your doctor or tell your doctor if you have had a previous fall incident
- Ask a trusted friend or family member to double-check your home for additional hazards
- Find out any possible side effects of any medication you take
- When exercising at home, have someone there with you for your safety
References
“Exercise to Prevent Falls.” Ohio Department of Aging, 16 December 2021,
https://aging.ohio.gov/care-and-living/health-and-safety/fall-prevention/exercise-to-prevent-falls-1. “Fall prevention: Simple tips to prevent falls.” Mayo Clinic,
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358. “Older Adult Falls | Fall Prevention | Injury Center | CDC.” Centers for Disease Control and Prevention,
https://www.cdc.gov/falls/index.html.