Fall Prevention Part Two Plan of Action
Join us for our two-part series on Fall Prevention. Last week we summarized some of the risk factors for older adults and falling. This week we will look at a plan of action to prevent falls!
Plan of Action
If you have had a fall previously, or you want to be pro-active in preventing falls, we have created a Plan of Action based on information from the Mayo Clinic and Newcastle University:
1. Make an Appointment to visit your doctor
- Bring a list of prescriptions, over the counter meds and any supplements you are taking
- Bring your fall diary (if applicable)
- Prepare to discuss your health conditions and any symptoms like dizziness, joint discomfort, change in gait, pain, numbness, and breathing challenges
- Request a full Fall Assessment to be done by your doctor (this will help to address YOUR specific risk factors)
2. Focus on Bone and Muscle Health
- Quit smoking, limit alcohol and caffeine
- Eat foods rich in calcium (dairy, oily fish, spinach, nuts, seeds, tofu, dry fruit) *
- Enjoy the sunshine to build up stores of Vitamin D*
- Maintain a healthy weight (being both overweight and underweight cane affect bone strength)
*talk to your doctor about vitamin D and Calcium supplements if necessary
3. Keep Moving
- Focus on weight bearing exercises (on your feet), which are more effective than cycling and swimming
- Take classes or do home exercises that focus on strength training AND balance and stamina training (Strength training alone can result in injury)
- Take a Tai Chi or Tai Ji Quan class, both of which are beneficial for prevention
- Keep walking! Walking is a great way to keep your nerves, inner ear bones and cardio vascular system healthy
4. Foot Health and Sensible Shoes
- Buy shoes that fit well, have good grip, are not too heavy, and adjust to foot swell and sock thickness
- Keep your feet clean, dry, moisturized, change socks daily and protect from damage like blisters
- Seek advice for foot pain
5. Remove Home Hazards
* Familiarity actually puts us more at risk and most falls happen at home!
- Well-marked door thresholds
- Keep items off stairs and out of walkways
- Remove patterned carpets which can act as camouflage hiding hazards on floor
- Remove or tape down rugs to prevent tripping on edges or sliding
- Be aware of outdoor hazards: ice, snow, leaves, uneven ground
- Be cautious of water (spills and puddles, shower lip, getting in and out of tub)
- Light up your living space (night lights, lamps, clear paths to switches)
6. Use appropriate assistive devices
- Make sure any walker or cane is measured by a professional (too tall can cause unnecessary muscle and joint strain, too short can disrupt center of gravity)
- Install hand rails, non-slip tread on steps and shower, raised toilet seat, grab bars in bathroom, plastic seat in shower or tub
Do not let fear of falling stop you from leading a full life! Prevention and preparation are key.
Join us for our Senior's Seminar on June 25th at 6:30 pm where we will be discussing Exercise for Seniors with Local Kinesiologist Audrey D'Amours!
Learn More:
Home Falls and Accident Screening Tool:
https://ses.library.usyd.edu.au/bitstream/2123/15938/2/SIMPLIFIED%20HOME%20FAST%202013.pdf
New York Times article on Fall Prevention:
https://www.nytimes.com/interactive/2014/11/03/health/bracing-for-the-falls-of-an-aging-nation.html
Get support and find low-impact exercise courses in the Townships:
https://communityaid.ca/en/ also keep an eye on https://www.ubishops.ca for their "Healthy Seniors" program in the Autumn