How seniors can prevent falls

How seniors can prevent falls

A combination of strength, balance, vision care, medication review and a safer home environment can significantly reduce risk of falling in seniors. 

What we can do 

1. Improve balance and strength 

1. Practise gentle exercises such as walking, Tai Chi, chair exercises and balance training. 

2. Strengthen the legs, hips and core with exercises appropriate for your fitness level. 

Keep the home fall-safe 

2. Remove loose rugs, clutter and electrical cords from walking areas. 
3. Keep frequently used objects within easy reach. 
4. Install grab bars near toilets and in showers. 
5. Use non-slip mats in bathrooms. 
6. Ensure stairs have sturdy handrails and adequate lighting. 
7. Wear appropriate footwear 
8. Choose well-fitting shoes with firm, non-slip soles. 
9. Avoid walking in loose slippers, socks or smooth-soled footwear. 

Take care with medications 

1. Medicines could cause dizziness, drowsiness or low blood pressure. Do take care of this. 

2. Ask a doctor or pharmacist to periodically review all medicines, including over-the-counter products. 

3. Never stop a prescribed medicine without professional advice. 

4. Have regular vision and hearing checks 

5. Poor vision can make obstacles, steps and uneven surfaces harder to see. 

6. Keep eyeglass prescriptions up to date and ensure adequate lighting. 

6. Stand up slowly 

7. When getting out of bed or rising from a chair, pause before walking. 

8. This is particularly useful for people who experience light-headedness when standing. 

9. Use walking aids correctly 

10. A cane or walker can improve stability when appropriately prescribed and adjusted. 

11. A physiotherapist or healthcare professional can help determine the right aid and teach proper use. 

12. Stay physically active 

13. Avoid becoming sedentary because of fear of falling. Inactivity can weaken muscles and make falls more likely. 

14. Regular, suitable activity helps maintain strength, coordination and confidence. 

15. Pay attention outdoors 

16. Be particularly careful on wet floors, uneven pavements, loose gravel and poorly lit areas. 

17. Use handrails on steps and avoid rushing. 

18. Discuss recurrent falls with a healthcare professional 

19. Underlying problems such as blood-pressure changes, vision problems, medication effects or neurological and musculoskeletal conditions may need attention. 

If a senior has already fallen, it is worth treating the fall as a warning rather than simply an accident and reviewing what caused it. This is an important factor. 

We wish you all the best for a safe healthy life. 

By Jamuna Rangachari