Anyone can fall, but unfortunately the risk of falling increases as you get older. Many older individuals can suffer falls that can take a toll on independence. Hip fractures are the most common type of fall injury among seniors. It has been also found that a significant number of injury – related deaths can also be traced back to a fall. Therefore, here are some useful tips to help prevent falls from occurring.

Exercise

Making your body stronger is one of the best ways to prevent falls. It also helps you feel better. Exercises that help improve your balance and coordination, such as Tai Chi, yoga, and dancing tend to be the best. Health Canada recommends at least 30 to 60 minutes of exercise a day for older adults. A 10 minute walk in the morning and a 10 minute walk at lunch all add up at the end of the day.

Eat well

Maintaining a healthy diet and not skipping meals can increase your energy and strength. Missing meals can lead to weakness, irritability, and dizziness.

Slip and fall proof your home:

In the halls and on the stairs

  • Mark the edges of stairs clearly with a non-slip grip in an easy to see colour.
  • Make sure hallways and walkways are cleared of anything that you can trip over (i.e. books, shoes, bags, etc.).
  • Replace light bulbs with a slightly higher wattage to make your home brighter. As you age, brighter lights may help you see better.
  • Install night lights in halls and stairways.
  • Install handrails on both sides of staircases. Be sure to take off your reading glasses and keep your hands free at all times when walking up or down the stairs. This allows both hands to control your yourself if you do start to fall.

In the Bathroom

  • Install grab bars next to your toilet and in the tub or shower.
  • Consider a raised toilet seat and a bench for the tub or shower.
  • Use non-slip mats inside and outside the bathtub and shower.
  • Quickly dry any wet areas on the floor to prevent slips.

In the Kitchen

  • Clean up spills quickly to prevent slipping.
  • Put commonly used items on lower shelves and cabinets so a step stool is not needed.

More tips

  • Wear shoes with good support and non-slip soles.
  • Use aids for walking, balancing, hearing, and seeing if needed. Have your vision and hearing checked annually.
  • Ensure that a telephone is within reach of your bed and keep emergency numbers nearby.
  • Always sit down to put on or take off shoes and clothes.
  • Don’t be too proud to ask for help for things you cannot do on your own.

Check it out

  • Have your medical doctor or pharmacist review your medications. Some medications can cause dizziness and weakness, which can affect your balance and perception. Make sure that your medical doctor or pharmacist explains all of the possible side effects of your medications so that you are well informed.
  • Have your strength and balance assessed by a chiropractor. A doctor of chiropractic can provide specific advice to help you stay steady on your feet.

Chiropractic is here to help. Chiropractors can help you prevent falls by assessing your strength and balance capabilities. Be safe and informed. Should you suffer an injury from a fall, a chiropractor can also assess your injury and provide treatment for your pain.