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6 essential tips to prevent falls: A guide for seniors
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6 essential tips to prevent falls: A guide for seniors

According to the NSW Government – Clinical Excellence Commission, Fall Prevention White Paper 2023, falls are a leading cause of hospital presentations and injuries for seniors aged 65+ years, costing the health system more than any other injury. This not only impacts physical health but also confidence and independence. Evidence indicates, by taking proactive measures to prevent falls, seniors can reduce risks and enjoy a safer, more fulfilling lifestyle. 

 

Why Falls Happen and How to Prevent Them 

Falls often occur due to a mix of personal and environmental factors but understanding these risks can make a big difference. Fall prevention is the act of taking steps to reduce the number of accidental falls that people or seniors are likely to experience. Understanding the causes of falls can help seniors and their caregivers to take proactive and preventative steps. 

Personal risk factors include: 

  • Medical conditions: Heart disease, diabetes, or nerve and blood vessel issues. 

  • Medications: Side effects like dizziness or confusion. 

  • Physical health: Weak muscles, balance issues, or gait problems. 

  • Vision problems: Blurry or double vision. 

  • Foot issues: Painful feet or unsafe footwear. 

  • Previous falls: Repeated falls increase the likelihood of future incidents. 

Environmental risk factors include: 

  • Home hazards: Clutter, uneven steps, loose rugs, poor lighting 

  • Walking aids: unsuitable or poorly maintained 

  • Poor markings of environment – such as stairs that lack contrast marking  

  • Lack of accessible features such as handrails or ramps  

 If you’ve had a fall recently, it’s worth taking extra precautions. By staying mindful and making a few changes, it’s possible to create a safer, fall-free environment. 

 

Practical Steps for Falls Prevention at Home 

Falls can pose a significant risk, especially as we age, but many falls are preventable with mindful steps. Here’s a comprehensive guide to maintaining your balance, strength, and safety at home.

  1. Keep moving: Engaging in regular physical activity is vital. Exercises like tai chi, yoga, or group classes help improve your balance, flexibility, and strength. Falls prevention exercise programs such as Stepping On can also make a big difference.

  2. Wear supportive footwear: Choose shoes with low or no heels, non-slip soles, and a wide toe area to ensure proper support and reduce the risk of slipping or tripping.

  3. Make your home safer: Remove trip hazards like boxes, newspapers, and electrical cords from walkways. Secure loose rugs or remove them from your home. Install hand rails or a seat in the shower or bath. Use non-slip mats in wet areas. Keep your home well-lit, especially at night.

  4. Take care of your health: Eat a balanced diet, drink enough water, and get a good night’s sleep. Also, get routine health checks done to address health issues early.

  5. Understand your medications: Some medications may cause dizziness or affect balance. Discuss any side effects with your GP or health professional if you need further guidance on your medications

  6. Mind how you move: Stand up slowly after sitting or lying down to avoid light headedness or dizziness.

 

Why Falls Prevention Matters 

Falls prevention is important because falls can cause serious injuries, and long-term psychological trauma such as fear of falling. This can cause people to avoid activities and limit their social engagement, which can lead to a cycle of worsening physical condition and social isolation. 

If you’ve experienced multiple falls recently, consult your doctor or health professional. They can help identify and address underlying causes, such as muscle weakness, balance issues, or medication side effects and guide you towards tailored falls prevention program and strategies. 

To learn more about Catholic Healthcare’s falls prevention services, contact us today. 

 

About Catholic Healthcare

At Catholic Healthcare, our mission is to promote life in all its fullness by providing compassionate care that enriches the lives of our residents and clients. With over 30 years of experience, we are committed to delivering high-quality aged care across New South Wales and South-East Queensland. Stay connected with us to learn more about our initiatives, programs, and the incredible individuals who make Catholic Healthcare a place of care and connection.

 

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