4 ways to prevent a bad fall
Professor Marita McCabe is the Director of the Institute for Health and Ageing at Australian Catholic University.
At one time, a simple tumble might have just meant a bruise or two but as we age, falls can cause fractures, dislocations, sprains and abrasions. Fear of falling may cause you to lose your confidence and restrict what you do.
It is estimated that at least one-third of older people fall over at least once a year. Falls are the leading cause of injury-related hospital admissions in people aged over 65 years and over.
But don’t worry. Following some simple tips can help you to reduce your risk of falling. Firstly, speak to your GP if you have had a fall and are concerned. Your doctor can advise you on your diet, managing medications and any chronic medical conditions such as dizziness or vertigo.
Think about how you move. Exercise can improve your balance, strength, flexibility and confidence. Try a yoga or tai chi class or ask your GP about devising a home exercise program.
Give your stilettos a rest and make sure your shoes are sensible, fit well and have slip-resistant soles. Fit in a visit to your podiatrist to minimise any foot problems.
1. Get an eye test
These are free through Medicare. Wear good sunglasses and a hat outside to minimise glare from the sun.
2. Fall-proof your home
It makes sense to make sure your home is safe and easy to move around – a study from ACU’s Institute for Health and Ageing found that over half of falls occur at home. Remove clutter, check lighting is adequate, minimise the use of rugs and mats to avoid tripping, and wipe up any spills immediately. Ensure that your chairs and beds are sturdy and that you can get in and out of them easily and that tables do not have sharp corners.
If you’re in the garden, keep paths clear and slip-free, make sure steps and entrances are well lit and repair broken and uneven paving.
3. Consider a personal alert system
Consider a monitoring or personal alert system – this can give you peace of mind and ensure that help is easily available. If you have a mobile phone, keep it on you.
4. Don’t panic
If you do fall, stay calm and don’t panic. If you can get up, use any nearby stable furniture and your strongest limbs to help you move into a sitting position. If you can’t get up yourself immediately, call for help or use your alarm. Try and crawl or drag yourself to somewhere on carpet where you can cover yourself something to keep warm until you can move or help arrives. Remember to see your doctor to check for injuries and find out if there was a medical cause for the fall.
Falls do not have to be an inevitable part of ageing or something that you live in fear of. By taking care of yourself and your surroundings you can reduce your risk and boost your health, confidence and wellbeing.
What measures do you take to lessen the risk of a fall? Let us know in the comments below.
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