Fall Prevention

Falling is a typical part of early childhood. Nevertheless, as we get older, even a minor fall can be detrimental. Falling as an older adult can result in serious ramifications comprising injury, disability, and possibly death. The good news is that a lot of falls can be prevented. Taking precautions, like altering your home, beginning an exercise routine, and regular check-ups with your medical practitioner, could help keep you safe.

Why Do We Fall?

Our risk of falling heightens as we get older, with an estimated thirty-six million falls happening annually in adults 65 and older. Older adults that are frail or have other medical ailments are at a higher risk for falling. The primary risk factor for falls in older adults is the history of previous falls.

One of the best ways of preventing falls is to understand why we fall. Anything that diminishes your strength and mobility, has an impact on your balance, or changes your capability to walk and stand straight could heighten your risk for falls. This comprises:

• weakness in muscle
• gait irregularity
• leg or back pain
• changes in weight
• insufficient sleep
• injury

Specific health issues can also result in balance issues and heighten your risk of fracture or other injury from a fall. For instance:

• inner ear issues
• vision issues
• osteoporosis
• types of dementia
• vitamin D insufficiency
• Arthritis
• diseases of the nervous system, like Parkinson’s disease.

Additionally, side effects from some medications can at\dd to falls. These comprise:

Blood pressure medications, that can cause lower blood pressure when standing up too fast (postural hypotension)

Medications for sleep, anti-depressants, or anti-anxiety drugs, which could make you woozy and less aware of your surroundings

Diphenhydramine (Benadryl), an antihistamine that is an ingredient in a lot of popular OTC sleep products. Regular use is related to memory issues and a higher risk of falling.

Regular follow-up with your medical practitioner helps to identify and handle these issues can help prevent falling.

Fall Risk Assessment

It is essential to see your medical practitioner annually to go over your medical ailments and medication list. Besides other benefits, this yearly appointment is a chance to determine any risk factors for falling. You should also see your medical practitioner if you have had a recent fall, feel unstable on your feet, or are concerned about falling. Your medical practitioner may inquire about your fall history and evaluate your risk factors by questionnaire. Some other typical evaluations that can help identify an increased risk for falls include:

• strength, gait, and balance evaluations
• blood pressure measurements when sitting, lying down, and standing
• visual acuity tests
• vitamin D levels
• examination of possible home hazards
• assessment of your feet and footwear.

Based on these results, your medical practitioner may adjust treatment of your medical ailments and create a personalized care plan to decrease your risk factors.

Balance Test for Fall Prevention

Balance involves the capacity to both stand up straight and to expect any changes in movement. It requires cooperation from many areas of your body. Your medical practitioner may have you carry out a balance test, which evaluates your ability to hold a couple of different positions without moving or requiring support for ten seconds. A 2022 study found that an inability to balance for 10 seconds when standing on one foot was related to a considerably increased risk of passing away from any cause.

To assess your own balance, a simple balance test can be carried out at home and only requires a smartphone or a stopwatch. A failure to complete this test means you could be at increased risk for falls.

How To Carry Out A 10-Second Balance Test

Begin by standing with both your feet ankle to ankle and your arms by your sides.

Retaining one foot firmly planted on your floor, lift your other foot at a minimum of twelve inches above your floor.

Devoid of lowering your raised foot, raising your arms, or using anything for support, stay in this one-legged position for ten seconds.

Mobility Aids

An estimated 1/3 to 1/2 of adults over age 65 are impacted by restrictions in mobility — the ease in which someone can move purposefully and freely in their setting. Assistance tools are a helpful way to assist your mobility, at the same time, providing an extra cushion of safety and precaution towards falls. Speak to your medical practitioner concerning the best form of mobility aid for your requirements. Mobility devices for walking comprise:

Canes: an easy, lightweight alternative aimed at supporting about twenty-five percent of your body weight

Walkers: a better alternative for increased balance, with the capability to support up to fifty percent of your body weight

Wheelchairs: the best alternative throughout periods of mobility limitations or injury when negligible body weight can be supported.

Fall Prevention Exercises

Being physically active is essential to prevent falls in older individuals. Different from the positive effects on heart health, mental stability, and weight control, exercise can improve your strength, balance, and stamina. These aspects work in unison to improve your mobility and are deemed the most important aspects in fall prevention.

When beginning a daily exercise routine, consistency is essential. Even little changes in your daily activities could matter. Consider beginning with small exercise objectives and striving for a variety of different types of exercise.

Fall Prevention at Home

Home dangers may additionally make you more likely to fall. It is vital to go room by room for possible fall dangers that may be hidden. Guarantee your home is organized so that the things you use regularly are easily within reach. Make changes so you are able to move freely throughout your home, with all walkways clear and illuminated. Pay mindful attention to your floors, and check that they are free from spills and safe to walk through. Some changes that you can make at home comprise:

• non-skid rugs on your floors
• non-skid mats in your shower
• benches, seats, and bars in the shower and above the toilet
• lights that turn on by touch or sound
• plush or low-pile carpets
• handrails throughout all stairwells and the front/back steps of your home.

Fall Safely

Even with our best efforts, falls could still occur. With knowledge of what to do if you fall could help you avoid getting injured. Falling more safely with a softer landing:

• Bend forward, having your knees inclined and your feet down — this provides you with better control of which direction you fall.
• Fall onto your body areas that have the most “cushion” like your buttocks and thighs.
• Lean your shoulder into the fall to safeguard your head.
• Aim for soft areas of grass, dirt, or carpet when possible.
• Stay calm

Retirement Community In Surprise, AZ

Chaparral Winds is a beautiful, assisted living community near Sun City, AZ. Being able to socialize with other residents becomes an integral part of many peoples’ lives and Chaparral Winds Assisted Living offers common indoor space to support that need. If a resident requires assistance moving from a bed to a wheelchair or vice versa, this facility has staff who can help.

Address: 16623 N W Point Pkwy, Surprise, AZ 85374

Phone: (623) 975-0880