Falls
can happen to anyone, but nearly a third
of U.S.
senior
citizens (ages 65 and older) tumble each year. About half of all falls take place at home
requiring some sort of hospitalization.
Many senior
citizens will fracture a hip or sustain another potentially life-threatening
injury. Along with broken bones and other physical harms, falls can produce
more subtle damage. The less obvious harmful consequence of a fall is a fear of
falling again.
This
fear may limit physical activities, and increase risk of developing chronic
diseases. It also can inhibit social life and possibly even lead to depression.
Limiting activities can lead to weaker muscles and poor balance, which only
make future falls more likely. With age also come more ailments, with
corresponding medicines to treat them. Many medications can cause stability-compromising
side effects like dizziness, drowsiness, and confusion.
You can make your home safe from
falls with just a few basic changes. Senior citizen care experts offer the
following advice for preventing falls at home:
·
Avoid
wearing loose clothing- You want to feel comfortable at
home, but baggy clothes can sometimes make you more likely to fall. Opt for
better-fitting and properly hemmed clothing
that doesn’t bunch up or drag on the ground.
·
Clean up
clutter-The easiest method for preventing falls is to keep your home
neat and tidy. Remove
all clutter such as stacks of old newspapers
and magazines especially from hallways and staircases.
·
Do your
exercises-Here are
three exercises that can help prevent falling:
o
Heel raises: Stand up straight
behind a chair, holding the back with both hands. Position your feet hip-width
apart. Lift up on your toes. Hold. Lower your heels to the floor. Repeat 10
times.
o
Standing hamstring curls: Stand up straight
behind a chair, holding the back with both hands. Extend your right leg behind
you with your toes touching the floor. Bend your right knee and try to bring
the heel to your right buttock. Hold. Slowly lower your foot to the floor.
Repeat 10 times on each leg.
o
Standing side leg lift: Stand up straight
behind a chair, holding the back with both hands. Slowly lift your right leg
straight out to the side about 6 inches off the floor. Hold. Return to starting
position. Repeat 10 times on each side.
·
Light it
right- Inadequate lighting is another major hazard. To decorate a
home that’s more suitable for the elderly, install brighter light bulbs where
needed, particularly in stairways and narrow hallways. Add night-lights in
bedrooms and bathrooms for better guidance at night.
·
Live on
one level-Even
with precautions like guardrails, stairs can present a significant falling
hazard. If possible, live on one level. Be extra-careful when you negotiate
stairs. If it’s not possible to live on one level, try to limit the trips you
take up and down the stairs.
·
Install
grab bars and handrails-These safety devices are crucial for going up and down
stairs, getting on and off the toilet, and stepping in and out of the bathtub
without injuring yourself. Have a handyman or family member help with this if
necessary.
·
Make it
nonslip-Bathtubs
and showers, as well as floors in kitchens, bathrooms, and porches can become
extremely dangerous when wet. To prevent falls on slick surfaces, use nonslip
mats.
·
Move more
carefully-Many people
fall at home by moving too quickly from a sitting to a standing position and
vice versa. Preventing falls like this is as easy as taking
your time. All you have to do is pause after
going from lying down to sitting and from sitting to standing. Take a pause
before using the railing on stairs whether going up or down.
·
Repair or
remove tripping hazards-Sometimes home fixtures can contribute to falls, which can
then lead to back pain and other injuries. Examine every room and hallway
looking for items such as loose carpet, slippery throw rugs, or wood floorboards that stick up.
Then repair, remove, or replace those items for more effective fall prevention.
·
Wear shoes-Socks may be comfortable, but they
present a slipping
risk. Preventing falls at home can be as
simple as wearing shoes. You can also purchase non-slip socks that have grips
on the soles of the feet if shoes are too uncomfortable.
“Everything is a learning
process: any time you fall over, it's just teaching you to stand up the next
time.” (Joel Edgerton) [i]
[i] Sources used:
·
“9 Ways to Prevent Falling at Home” By Wyatt Myers
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