Falls prevention
What causes falls in older adults?
Many things can cause an older adult to fall, eyesight, hearing and reflexes are not as sharp as they once were. Certain conditions, such as diabetes, heart disease, thyroid problems and nerve or blood vessel conditions can all affect your balance and lead to a fall.
Conditions that cause rushed movements, such as incontinence, may also cause a fall. Age-related loss of muscle mass (known as sarcopenia), balance and gait problems, along with blood pressure that drops when you go from laying to sitting (postural hypotension) can all increase your risk of falling. Other issues such as foot problems that cause pain, unsafe footwear such as backless shoes and high heels can all increase the risk of falls along with hazards in or around the home or community environment. There are also some medications that can increase a person’s risk of falling because the side effects may cause dizziness or confusion.
What is sarcopenia?
Sarcopenia is derived from the Greek root words Sarx (flesh) and penia (loss). It is the decline in muscle mass, strength, and function. Sarcopenia is more likely to occur in older sedentary adults but has been seen in some forms in middle-aged adults. It is more likely to occur in people with chronic diseases and has been known to contribute to a range of falls, fractures and injuries. Sarcopenia has been connected with difficulties standing, weakness, loss of strength, low energy levels and fatigue.
As we age it is so important to maintain a regular exercise regime and good nutrition. This is to not only overcome sarcopenia, it also reduces the risk of developing chronic disease such as high blood pressure and it will allow you to feel strong and empowered knowing you can
complete tasks without the risk of injury.
Here are some tips to preventing falls:
Stay physically active!!
- Plan an exercise program with your physiotherapist that is individualised to you.
- Regular exercise improves muscle tone and strength, it also helps your joints, tendons, and ligaments remain strong and elastic.
- Weight bearing activities such as walking, stair climbing and squatting can help to decrease the risk or slow the development of osteoporosis. (Osteoporosis is a disease where your bones become weak and brittle and are at a higher risk of breaking)
- Strength training is the way to go!
- Fall-proof your home!
- Ensure there are no slippery floors by placing non-slip matts down.
- Place non-slip matts in the bathroom and handles in the shower/toilet.
- Rearrange your daily household items, especially if there are some commonly used utensils in an awkward or difficult to reach cupboard.
- Remove any things from the floor that may be a tripping hazard, e.g. books or shoes.
- Ensure there are handrails on both sides of your stairs.
- Ensure good lighting throughout the house, especially for those midnight toilet visits.
- Check that rugs and carpets are secured onto the floor and there are no corners turned up that may be a tripping hazard.
- Practice your balance!
- Your Physiotherapist will be able to provide you with a safe and individualised balance program.
- Exercise classes such as TaiChi, yoga and Pilates can all improve balance.
- Have your eyes and hearing checked:
- Even the slightest changes in these can increase your risk at a fall
- Check the side effects of your medications
- If your medication makes you light headed or dizzy, speak to your GP
- Avoid or limit alcohol:
- Having too much alcohol can lead to balance problems which can lead to falls
- Sleep!
- You are more likely to fall if you are tired. Make sure you get enough sleep.
- Foot wear:
- Wear appropriate footwear as instructed by your podiatrist. These should be non-slip, well supported shoes. Avoid shoes with no back in them and don’t walk on stairs or slippery floors with socks on.
Always tell your GP or Physiotherapist if you have had a fall recently, even if you did not
injure yourself.
Some physical activity that can help you improve your balance includes*
- Standing on a single leg and balancing for 30secs
- Standing with one foot in front of the other and balancing 30secs
- Standing on foam and balancing 30sces
- Walking in tandem walk 10m
- Reaching for items held by another person
- Step ups 10 each leg
*We do not recommend trying these activities at home until you have clearance from your Physiotherapist. If you struggle with your balance or have had a fall, there is no better time to start than now, so book in with a health professional to start your journey.
