Falls can put you at risk of serious injuries, which is why fall prevention is an important topic to consider as you age. Physical changes and health conditions can increase your risk for falls.
Did you know that approximately one in three people aged 65 years and over fall each year?
According to the Australian Institute of Health and Welfare, falls are Australia’s leading cause of injury hospitalisation and death, representing 43% of injury hospitalisations and 42% of injury deaths. Although those numbers can be intimidating, the fear of falling does not need to rule your life!
Here are some strategies to help prevent falls…
Staying healthy:
Below, we have included some great topics to discuss with your GP and/or other health professionals to help reduce your fall risk. These topics look like:
Health conditions. Did you know that certain eye or ear disorders can increase your risk for falls? It is also important to discuss with your GP if you feel any dizziness, joint pain, shortness of breath, incontinence, lightheadedness when standing up from a bed/chair or numbness in your feet and legs when you walk.
Medications. Make a list of any prescription and non-prescription medications and supplements you are taking. Your GP can review all your medications for side effects and interactions that may increase your fall risk.
Eating Habits. Eating a healthy diet and drinking lots of fluids can help maximise your physical well-being. Keep an eye on your vitamin D levels and ensure they are high enough to ensure strong bones and muscles.
2. Keep moving:
Staying physically active can go a long way towards fall prevention. Consider activities such as walking, pool workouts, group exercise programs, joining your local gym or tai chi. These activities can help reduce the risk of falls by improving your strength, balance, coordination and mobility.
3. Shoes:
Consider changing your footwear. High heels, floppy slippers and slick shoes can make you slip, stumble and fall. Instead, with fall prevention top of mind, try to wear properly fitting, sturdy, flat shoes with non-skid soles.
4. Remove hazards at home:
Take a look around your home for potential fall hazards.
We have included below some tips to make your home safer:
Remove electrical cords, phone cords, boxes and newspapers from walkways.
Secure loose rugs with nonslip grip liner or anti-slip double-sided tape – or remove loose rugs from your home.
Use nonslip mats in your bathtub and/or shower.
Use a shower chair, which allows you to sit while showering.
Repair loose wooden floorboards and carpeting.
Immediately clean spilled liquids, grease or food.
Store clothing, dishes, food and other necessities within easy reach.
Create spacious walkways between and within living spaces.
5. Outside safety:
When out and about in your garden or outside the home, ensuring a safe space for yourself is just as important. We have included below some more tips to make the outside perimeters of your home safer:
Put away garden tools.
Install grab rails next to the steps.
Have a clear pathway throughout your front/backyard.
Repair broken, uneven paths, patios and other walking surfaces.
Take note of surfaces that can become wet and slippery in wet weather, and if possible, create a safer route for these times.
6. Brightness is key:
Light up your living space to avoid tripping on objects that are hard to see.
Place night lights in your bedroom, hallways and bathroom in case you need to get up in the middle of the night.
Make a clear path to light switches.
Turn on the lights before navigating the stairs.
7. Assistive devices are your friends:
Healthcare providers might recommend using a walking device such as a cane or a walker to keep you steady; these are excellent aids for fall protection. These are some other ways that can help you navigate your home safely:
Handrails for both sides of stairways.
Raised toilet seat with armrests.
Grab bars for the shower or bathtub.
Shower chair.
Hand-held shower nozzle for bathing while sitting down.
If you would like more information or help to brainstorm other fall prevention strategies specific to you or someone you may know, our team at Innovate Rehab would be more than happy to help.
You can contact us on 0484 522 073 or email us here: admin@innovaterehab.com.au
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