As you age, one of the most common risks for seniors is falls. However, there is no reason to fear doing the activities you love. In fact, these activities can aid in reducing fall risk.
As we age, our bodies naturally decrease in muscle mass. It is also common to develop health conditions or changes in vestibular health that negatively affect our balance. Because of these factors, it is important to take preventive measures to increase bone density, muscle mass, and improve balance and coordination. All of these are crucial to preventing falls and staying healthy.
Here are some things you can do to prevent falls, as well as some tips on what to do if you do happen to fall.
Keep Moving and Introduce Low-Impact Activities
One of the most important things you can do is keep moving. Instead of limiting activity, encourage it and make adaptations when needed. When seniors embrace movement, it enables them to maintain a sense of independence. Light weight exercises and walking can help keep bones dense and prevent osteoporosis.1
It is important to maintain a sense of normalcy and not let the fear of falling prevent you from doing things you once did in the past. An easy way to do this is by pursuing or continuing with a hobby you enjoy. There are many low-impact activities that aren’t just great for healthy aging, but enjoyable as well, such as golf, swimming, pickleball, and tennis. You are more likely to stick with a workout if it is something you enjoy doing.
Stay Up-to-Date with Your Health
In addition to staying active, there are many other preventive measures you can take to reduce the risk of falling. Completing regular physician visits will help ensure there are no underlying health conditions that may contribute to falls. Ensure that you are following your physician’s instructions on all medication. This will help prevent unwanted side effects such as dizziness.
It is also important to stay current with eye and ear examinations. Changes in both eyesight and fluid in the ear can cause a feeling of unbalance and ultimately lead to a fall.
Make Adaptions at Home
Take the time to install proper safety aids for seniors at home, such as handrails in the bathrooms. Ensure handrails on the stairs are secure. Minimizing any uneven surfaces or tripping hazards, such as loose throw rugs, is also key to creating a safe environment.
1 Exercise for Osteoporosis: A Literature Review of Pathology and Mechanism, Frontiers in Immunology, September 2022.
To help prevent accidents, keep frequently used items within reach. Avoid keeping items on high shelves that require a stepstool or ladder. In addition, make sure that the home is properly lit and clutter-free to help prevent any accidental tripping.
Be Prepared
If you are a senior living alone, one of the most important things to have is a safety alert device. These are crucial to carry even if you feel comfortable living on your own. These devices all have different qualities, so choose one that fits your needs. These devices can assist in calling for help if you fall or need medical attention.
For additional peace of mind, it can be helpful to go over what to do if a fall should occur. Being familiar with what to do in a scenario before it happens tends to make everyone more comfortable.
If a fall happens, it is important to stay calm and collected. Before taking any action, take a couple of breaths and do a body check, if possible, to make sure there are no serious injuries that could be worsened by standing up.
You should not attempt to stand up if you are experiencing any pain in your legs or arms, as you may have a fracture. If you hit your head during the fall, it is important to be checked out by a physician or in the emergency room as soon as possible.
Keep Living
It is important to not let the fear of falling stop you or your loved ones from being active. While exercise is an important aspect to preventing falls, environmental factors are equally important. By creating a safe home environment that is fit for your needs, it should help minimize the fear of falling.
Terra Bluffs offers the highest level of care to keep your loved ones living the life they love. If you are interested in learning more about Terra Bluffs and how we can assist you, click here.