Falls Prevention

General Falls Prevention information

(Throughout this page there are links to more specific information)

Is it a fact of life that you will fall when you get older? The Answer is an Emphatic –No

The sessions we run are designed to cover all aspects of preventing falls in older people and like our other programs they are an interactive information session. We have several sessions available each covering different areas of the topic. If you would like to book a session or obtain more information please phone or call in or use the contact us page on this website. We also run the sessions from time to time at the centre for the public. So why do older people seem to have falls more often than younger people? Is it because they are older? To a certain extent –Yes. As we get older we are less sure footed than we were, so the risk factors become greater. So, what are the risk factors?

Diminished Balance & Coordination. (Pdf) (Click here for more specific information on this topic)

As we grow older we tend to become more rigid, how can we overcome this problem? Gentle exercise is part of the answer. Exercise is important for all aspects of your health as well as preventing falls. Learning Tai Chi is a very good way because it helps improve balance and coordination while at the same time improving muscle tone and flexibility, but if that isn’t for you –walking, line dancing, belly dancing, swimming, aqua aerobics, even house work. There are some exercise groups set up especially for older people, some using video’s, some you can do sitting if your balance is poor. But you can plan your own exercise program if you wish. Actually just getting out and about, meeting people and finding an interest can help enormously. Variety in physical activity is also good for reducing the risk of falling because it gives our bodies a chance to practice different movements in different situations. Our bodies are designed for movement and for a variety of different types of movements

Hazards in the home environment. (Pdf) (Click here for more specific information on this topic)

We have many pamphlets and fact sheets on this subject, it’s too big to go into in detail but the secret is to look around your home and see if you can see hazards, not just your lounge room, but all around the house –inside and out. Obvious hazards are power cables, spilled water, loose rugs, clutter and low coffee tables. Remember your bed room, when you get up especially during the night you are drowsy, so may not be aware of dropped items, loose rugs etc. Always put a light on and it is a good idea to have a torch handy too. The shower is also a dangerous place, handrails and non slip mats are important, look out for splashed water, always tread carefully in wet areas. Your kitchen is the same, water may have got spilled, items used for cooking left out. Outside don’t leave hoses unrolled, be careful of uneven surfaces, loose paves, garden tools left out. etc.

Poor Footwear.

Good solid, well fitting shoes with flat or little heels that feel solid and support your feet not only feel more comfortable but make you feel more confident too. But don’t go from high to flat as this can course balance problems. Your shoe should support your foot and not be sloppy. Bare feet and saggy slippers are an absolute no no!!

Poor eyesight/ incorrect glasses

Eye sight deteriorates as we grow older, getting your eyes tested is essential, I know glasses are expensive but your health and well being is more important. Bifocals and graded lenses are not recommended if you are not used to them as you tend to look through the wrong part when looking down.

Medication (Pdf) (Click here for more specific information on this topic)

A lot of drugs can cause dizziness and drowsiness; look on your tablet box, there is usually a sticker on explaining if your drugs can cause dizziness or drowsiness so be careful getting up from sitting. But remember all medication can affect us, not just the tablets we take but puffers, inhalers ext. And even though we have been on them for years with no noticeable effect it’s best to still be aware that there is a still a risk. Ask your doctor or the pharmacist for as much information as you can about all of your medications. It’s a good idea to take advantage of the home medicines review, you just have to ask your doctor for a referral and a pharmacist will come to your home and discuss all your medication with you. Don’t forget to get information regarding any ‘over the counter’ medicines too, for instance cough medicine often contains alcohol and alcohol can interact with some drugs as well as affecting your balance. And remember to take care if you enjoy that ‘medicinal tipple’ before going to bed!!

Stress

Not a lot can be done except trying to have as little stress as possible in your life. But getting out and being active can help. Remember to tell your doctor if you are feeling very ‘low’ for a couple of weeks or more, maybe they can help. Learning some relaxation techniques can help, at ‘In Our Hands’ we have Tai Chi and relaxation sessions where we can try these out together.

Lack of confidence.

Fear of falling especially after a fall is difficult, getting out and mixing with other people can help. Don’t be too proud to ask and accept help or to use a walking aid, why let pride get in the way of going out and enjoying life!

Poor lighting

A big problem, and very important, you must be able to see hazards to avoid them, remember even if something has been there forever you can still fall over it. The increase to your bill will be minuscule but the cost to you if you fall can be ENORMOUS. Don’t forget the outside lighting, even if you don’t go out in the evening, there may come a time when you have too.

So! you have had a fall What Now! (Pdf) (Click here for more specific information on this topic)

BUT what if the unthinkable does happen and you do fall? We do need to think about this because however careful we are accidents do happen. So we do need to plan what to do, by planning we may be able to minimize the impact (sorry about the pun!!) First and foremost try to stay calm, as the effects of shock can really make the situation worse, that is easier said than done but it is important. If you are just bruised and can crawl to something really solid to help you up that is ok, but you must tell someone you have had a fall as you will certainly be affected by shock and you need to be checked by a health professional, especially if you have banged your head. If you can’t get up, assess the damage, if you are sensible and have planned before hand you will have with you

1. A mobile phone (they are not nearly as scary as you think), you only need to know the basics –how to make a call with a nominated person’s number easy to find. Or-

2. A cordless phone with a nominated person’s number easy to find. Or-

3. A personal alarm

If you can reach a cushion or blanket try to be as comfortable as possible while you wait for help.

There are of course many ways to prevent falls and we have really glossed over the subject. I think that the most important factors aren’t just ‘outside’ ones although they are very important but keeping a good mental attitude is important, keep alert, take your time –don’t rush, look around for hazards. Look after your health, get regular check ups. Make sure you are eating well, undernourished people go dizzy. Keep active; remember if you exercise within your limits you will find you enjoy it. Combine all these factors with plenty of social activity’s –getting out and meeting others is a very important ingredient to leading a full and interesting life.

None of us want to fall and the best way to eliminate the risks is to learn as much as possible and to be as active as possible.

We run lots of activities at the ‘In Our Hands’ Centre we recommend the Pathways To Healthier Living program as well as our social activities and Tai Chi exercise and relaxation sessions.