Watch Your Step! Your Quick Guide to Falls Prevention

Life is short, so no one wants to spend time recovering from the injuries that can result from a fall. There are some easy steps you can take to reduce the risk of a fall and keep yourself healthy and mobile!

You might not think you need to take these steps and may feel confident in your balance and mobility, but the more you think about fall prevention now, the longer you can live injury-free!

Medical

First of all, if you have medical conditions, seek professional advice on the amount and intensity of exercise that is right for you.  

Conditions like ear infections, low blood pressure, low blood sugar, vertigo or poor eyesight can contribute to falls, but they can also be managed.

Ask your Doctor for a home medication review to check for any prescription or non-prescription medication that may be contributing to the risk of falling.

Strength and balance

Find enjoyable ways to increase your physical activity every day, such as walking, swimming, dancing or group classes and know that strength training can help at any age.

Strength-based exercises could include wall push-ups, practising getting up off the floor or using cans of food or bottles of water for simple weight exercises.

Progressively build leg and core strength using weights or therabands, a tailored exercise program or group classes.

It is best to get a health professional to guide your exercise program so you can see the best results, but even simple half squats or knee lifts can be a start.

A health professional can help you to practice a range of activities that support balance, like walking in a line with your toes of one foot against the heel of the other foot, walking on uneven surfaces, climbing steps,
heel raises or lower leg lifts and strengthening your muscles.

Make it easy for yourself to succeed with exercises by incorporating a strength and balance activity with something that you already routinely do, like standing on one leg while brushing your teeth to improve balance or doing five sit to stand exercises when going to the toilet to build leg strength.

It may be helpful to have something sturdy nearby to hold on to if needed for any exercises.

An exercise physiologist or fitness instructor can assist with tailoring these exercises for you.

How much activity?

For people 65 and over it is generally recommended you do at least 30 minutes of moderate intensity activity on most, but preferably all days of the week.

If you do more activity you will get extra benefits.

Joining regular group classes not only helps with your physical exercise but many people also enjoy the social and motivational aspects of an exercise class.

If you would like to do more activity at home, Home Care Assistants can help to keep you motivated and safe with in-home strength or balance exercises, structured walking or day-to-day activities.

Slips and trips

Once your strength and balance is looked after, there are a few other things you think about to prevent slips and trips.

Always wear structured and supportive shoes that are the correct size so that they do not move on your feet.

Place your shoes or slippers near your bed in the direction you need to go when you get up, so that you have grip on your feet when moving around the house.

Check your home walkways are well lit, free from clutter and trip hazards like loose rugs, wet floors or small items.  

Pets can be a great motivator to walk but can also be a trip hazard if you are not keeping an eye on where they are as you walk.

Be aware that rushing to the toilet is one of the most common causes of falling. Having structured toileting times and pants that are easy to remove can help, along with professional advice on the right continence aid if you need it.

If you are unsteady or have painful or swollen feet you can seek help from a podiatrist to look after your feet.

We hope to improve the health and well-being of our communities and ensure everyone has the support they need to be Better for life! If you would like to learn more about these services, please call 1800 852 772 or email connecting.services@southerncrosscare.com.au.