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1. BEGIN A REGULAR EXERCISE
PROGRAM |
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The relationship between age and falling
is partly explained by physiological changes that occur as people
grow older, including a decrease in vision, muscle and bone strength,
flexibility and balance. These changes can result in a slower response
time or excessive fatigue during difficult and emergency situations,
which, in turn, increase the risk for falls and fall-related injuries.
Exercise is one of the most important ways to reduce your chances
of falling. It makes you stronger and makes you feel better. Lack
of exercise leads to weakness and increases your chances of falling.
Physical activity prevents falls by improving strength and flexibility.
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2. MAKE YOUR HOME SAFER |
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About half of all falls happen at home.
Use the following checklist to see if you
are doing all you can to prevent falls in your home.
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Are steps level? |
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Are all hallways and living areas well
lit? |
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Are stairs and walkways free of clutter? |
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Are there non-skid bath mats or textured
strips on tub or shower floors? |
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Are night-lights installed in bathrooms
and hallways? |
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Is there a torch near the bed for emergencies? |
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Are electrical cords placed behind furniture? |
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Are all scatter rugs secured with double-sided
tape or slip-resistant backing? |
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Is furniture arranged so that there's
enough space to walk easily around each room and from room to room? |
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Are light switches at entrances to each
room easy to reach (so that you don't have to walk into darkened
rooms)? |
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Are spills cleaned up right away to avoid
sticky or slippery floors? |
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Is there easy access to a phone from
your bed? |
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Is there easy access to a lamp from your
bed? |
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Is there a sturdy stool for reaching
your cupboards? |
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Are your crockery and kitchen
supplies within easy reach? |
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To make your home safer:
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Remove things you can trip over (such
as papers, books, clothes, and shoes) from stairs and places where
you walk |
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Remove small throw rugs or use double-sided
tape to keep the rugs from slipping |
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Keep items you use often in cabinets
you can reach easily without using a step stool |
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Have grab bars put in next to your toilet
and the tub or shower |
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Use non-slip mats in the bathtub and
on shower floors |
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Improve the lighting in your home. As
you get older, you need brighter lights to see well. Lamp shades
or frosted bulbs can reduce glare |
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Have hand rails and lights put in on all
staircases |
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Wear shoes that give good support and
have non-slip soles. Avoid wearing slippers and athletic shoes with
deep treads
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3. HAVE YOUR HEALTH PROFESSIONAL REVIEW YOUR MEDICATIONS
Some of the medications you take to help with
problems like pain, high blood pressure or trouble sleeping may
sometimes cause dizziness, blurred vision or balance problems.
These kinds of side effects can lead to falls.
Have your doctor or pharmacist look at all the medications you take
(including ones that don’t need prescriptions such as cold or flu
medications). As you get older, the way some medications work in your
body can change.
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Are all medications in clearly labelled
bottles? |
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Are they stored in a cool, dry area?
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Is the room you store and take them in
brightly lit? |
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Are medications discarded after the expiry
date? |
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Are you only taking medication that is
specifically prescribed to you? |
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Do you understand the purpose for the
medication you are taking? |
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Stay aware of possible side effects |
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Call your doctor or other health care
provider if you experience side effects, but don't stop taking your
medication without your doctor’s advice |
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Don't mix medications with alcohol |
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4. HAVE YOUR VISION CHECKED |
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Our vision may change as we get older,
but the changes are often so subtle that we don't even notice them.
That's when falls can happen |
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Have your glasses checked by an optician
regularly. You may be wearing the wrong glasses or have a condition
such as glaucoma or cataracts that limits your vision. Poor vision
can increase your chances of falling |
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If glasses have been prescribed for you,
wear them! |
