Fall Prevention Tips for Seniors

Falls are prevalent among older adults, particularly those aged 65 and older. Falls can result in a range of consequences, such as broken bones, hip fractures, and head injuries. Even after experiencing a fall, many of us develop a fear of falling again. This fear can lead to reduced activity levels; the loss of independence can also contribute to feelings of depression and anxiety.

While we consider falls a major health concern, the good thing is that there are a lot of things we can do to reduce or prevent them. Here are some fall prevention tips that you can follow: 

6 Fall Prevention Tips for Seniors

Tip 1: Take calcium-rich foods

Make your bones stronger by taking calcium-rich foods every day. These foods can include sardines, cheese, yoghurt, almonds, and low-fat, high-calcium milk. To ensure your body effectively absorbs calcium, get enough dose of vitamin D, which can be found in eggs, tuna, and salmon. 

A 15- to 30-minute walk outdoors is also a great way to obtain vitamin D. However, keep away from any outdoor activities during the hottest part of the day, typically between 10:30 am and 3:30 pm, as this can lead to sunburn, heat exhaustion, and heat stroke. 

Tip 2: Exercise regularly

Engage in exercises that focus on muscle strength and balance to reduce the risk of a fall. Single-leg stance, Tai Chi, pilates, and one-leg balance are some of the physical therapist-approved exercises to make you stronger. Additionally, it offers the advantage of connecting with people in your community and forming new friendships. 

Tip 3: Look after your vision

Eye conditions such as cataracts, glaucoma, or changes in prescription can affect your vision. Get your eyes checked at least annually to detect eye problems and treat them early. Routine checkups ensure that any corrective measures, such as updated eyeglasses or treatments, are in place to keep your vision crystal clear, thereby reducing the likelihood of falls.

Tip 4: Make your bathroom safer

The bathroom is typically considered a high-risk area of falls due to its wet and slippery surfaces. Make your bathroom safer to use by installing grab bars near the shower, bathtub, and toilet to provide you with additional support. Additionally, using non-slip mats inside and outside the shower or bathtub can help prevent slipping on wet floors.

Tip 5: Declutter your home

Decluttering your living space is an effective way to prevent falls, especially in areas where loose items, cords, or furniture may obstruct your path. Keep floors clear of clutter, such as books, shoes, or other items, to reduce the risk of tripping or stumbling. Moreover, organising cables and making sure that furniture is arranged to allow for easy movement can also create a safer environment.

Tip 6: Use non-slip footwear

Shoes with non-slip soles provide better traction. These types of shoes are especially useful in environments where floors may be wet, such as bathrooms, kitchens, or outdoor areas during rainy weather. Choosing footwear that fits well and offers good support can further enhance stability and contribute to your overall safety.

With some simple adjustments, most falls are preventable. Follow the helpful tips mentioned above and be able to enjoy your golden years free from worries and injuries.