As we age, our coordination and balance may decrease and we become more likely to trip and fall. Simple slips can lead to pain, decreased mobility and, in the worst case, fractured bones. Every day more than 1,500 people aged 60 or over have a fall and need to attend hospital. I find that figure staggering and very sad as many of those accidents are surely preventable. But you needn’t let the fear of a fall prevent you from getting around.
I’ve collated some advice for you here to improve the safety features in your home and prevent easily avoidable accidents. I’ve also noted down some basic health advice to keep you active and mobile in the safest possible way.
Home safety check
- Arrange furniture so that you can move around the house easily. Avoid placing furniture so that its legs stick out as trip hazards.
- Are your hard floors non slip? Ensure that floor coverings are in good repair and that rugs and mats are firmly secured. Tidy away any trailing electrical cords and en- sure that stairs are well lit.
- De-clutter! Don’t have umbrellas and shoes posing trip hazards in the hallway.
- Install grab handles in the bathroom. Check that your stair banisters are stable and consider adding in extra hand rails if necessary.
Eye test
Impaired vision can lead to trips and falls. Have your eyes checked regularly and keep your specs clean and scratch free.
Improve your balance
Build a sensible exercise routine into your week. Exercises such as walking or tai chi will help to improve your strength, balance, co-ordination and flexibility. If you look at our website I show how to use a wobble board as well as some of the great postural exercises we recommend. Go to http://www.spinalcarecentre.co.uk/pages/members/ReliefPhase.html. The American Chiropractic Association cites an experimental study, published in the Journal of Advanced Nursing, where scientists investigated the effectiveness of tai chi in helping reduce the incidence of falls in the elderly. Patients who participated in a 12 week tai chi program, practicing Sun style tai chi 3 times a week, significantly increased knee and ankle muscle strength and improved flexibility and mobility compared with a group that did not participate in the exercise program. Tai chi participants were almost twice less likely to experience a fall.
Check your medication
Some medicines, especially when taken in combination, can affect your balance and make you feel dizzy. Ask your GP or chemist to review your medication’s affect on your balance.
Fracture risks
Osteoporosis is a disease that decreases the density and thus the strength of your bones. To reduce your risk of developing osteoporosis, ensure that you have enough calcium in your diet and that you are do regular weight bearing exercise. A daily brisk walk or even lifting small weights (tinned food) will make a difference. The National Osteoporosis Society has excellent information leaflets (call 0845 450 0230 or see their website www.nos.org.uk).
If you fall…
Age Concern has a very informative website and I’d recommend it for further information: www.ageconcern.org.uk. Age Concern recommend the following if you fall:
- Don’t panic – try to stay calm. If you are alone attract attention by banging on the floor or a wall.
- Use your personal alarm if you have one, or call 999 if you are hurt or cannot get up from the floor.
- If you can, try to get up off the floor. Use a piece of sturdy furniture to try and pull yourself up.
- Keep warm, pull a coat or blanket over you if possible, keep your arms and legs moving by tensing your muscles.
If you do fall, try to fall forwards or land on your buttocks but not your spine. Try to protect your head from hitting furniture of the floor.
If you live alone, it might be a good idea to ask someone to check on you once a day or subscribe to one of the monitoring services. Obviously prevention is the best cure so please do take a little time to check your home, your health and your medication. Falls needn’t be a part of getting older. Keeping mobile by following a sensible exercise routine, looking after your eye sight and making a few changes in your home will keep you on your feet.
If you aren’t in this age bracket, consider if a senior relative or neighbour would appreciate your help in performing a home safety check.