Minimize Falls with these 5 Tips by Lola Butler, LPN
As We Age, We Lose Our Ability to “Bounce” Back from a Fall
Minimize Falls (or prevent them!) with these Five Tips
By Lola Butler, RN
For kids, falling might be fun. It’s easy for youngsters to bounce back up and keep going. But for older adults, falls are a serious health
issue. While falls in the general population are often due to work or leisure activities, seniors are at greater risk of falling in their daily living activities.
Some facts to think about from Aging.com:
—Every 11 seconds, an older adult is treated in the emergency room for a fall
—According to the National Council on Aging, one in four Americans over the age of 65 falls each year
—In 2014, older Americans experienced 29 million falls, resulting in 7 million injuries
—Every 19 minutes, an older adult dies from a fall
Medications, vision impairments, and general weakness can combine with environmental factors to put seniors in danger of seriously
injuring themselves from a fall. You don’t have to be one of the statistics listed above if you keep these five tips in mind:
1) Practice Balance Exercises
Exercise programs should include balance activities to be effective in reducing fall risk. Try standing on one foot for 10 seconds at a time (with your hand near a table or wall for support, if needed); side-step to the left and then to the right ten times each side; then step forward and backward for ten repetitions. It’s also important to watch how fast you get up from a chair or out of bed because blood sugar could be low and needs time to “adjust” to being upright. Take your time when you rise.
2) Check Medications
You wouldn’t think medications could be an issue, but often they are because side effects can include drowsiness and dizziness.
Have your doctor or a pharmacist review all medications. Take notes on which ones may contribute to negative side effects.
3) Beware of Obstacles in the Home
It’s easy to take our living environment for granted. Often, seniors don’t think too much about everyday items potentially contributing to a fall. For example, thresholds in between rooms or at the base of doors leading outside are issues because they’re not flush to the floor. So look down and be aware! Electrical cords and general clutter add to the risk of falls. It’s a good idea to ask a family member or friend to scan your living environment. A second set of eyes to catch fall issues doesn’t cost a nickel yet may save you a future doctor bill.
4) “Pump the Gas”
If you get up during the night to use the bathroom, sit for a moment or two and “pump the gas”: point and flex your feet a few times to get the blood flowing. This is one of my favorite tips because most people don’t understand why they fall when they get out of bed (or get up after watching tv for a while, etc...). I mentioned earlier in this article the importance of taking your time when rising. It’s a simple strategy that will protect you
5) Wear Shoes and Pick Up Your Feet
It’s important to wear well-fitting shoes both inside and outside the home. Shoes that support your feet and have low, flat, wide heels with a back and non-slip soles are safest. Do your best to pick up your feet each time you take a step. Shuffling can lead to a fall because your feet could get caught on the carpet or an unseen obstacle.
While these tips seem obvious, it’s always a good idea to refresh your memory. Aside from the above, I also recommend seniors be as aware as possible when it comes to their surroundings in general—especially at places like a friend’s house or grocery store. Glance around and notice potential issues before they find you.
After all, as we age, we don’t bounce back like we used to!
Lola Butler is one of our nurses at Prime Home Care LLC/Compassionate Care Hospice. She is passionate about helping people stay educated in regard to their health and well-being.
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