Preventing falls at home
Preventing falls at home can be challenging, but there are steps you can take to reduce your risk, such as making simple changes to your environment and doing exercises to enhance your strength and balance. If you've fallen before, taking steps to minimize your chances of falling again can also help alleviate any fear you may have about falling.
Some older individuals might hesitate to seek help or advice from a GP or support services about fall prevention, fearing their concerns won’t be taken seriously. However, healthcare professionals prioritize falls in older adults due to the significant effects they can have on health. It’s important to discuss any falls you’ve experienced with your GP and mention any impact they may have had on your health and wellbeing. Your GP can perform simple balance tests to assess your future fall risk and may refer you to helpful local services.
Here are some tips to help prevent falls at home:
- Clean up spills right away to avoid slipping.
- Remove clutter, trailing cords, and frayed carpets.
- Use non-slip mats and rugs for added safety.
- Ensure that all rooms, hallways, and staircases are well-lit.
- Arrange your home to minimize the need for climbing, stretching, or bending, and to avoid bumping into things.
- Ask for help with tasks that you can’t safely do on your own.
- Avoid walking on slippery floors in socks or tights.
- Don't wear loose, trailing clothing that could cause tripping.
- Choose well-fitting, supportive shoes that are in good condition and protect your ankles.
- Take care of your feet by trimming your toenails regularly and consulting a GP or podiatrist for any foot concerns.
Regular strength and balance exercises can help improve your strength, stability, and reduce the risk of falling. These exercises can include simple activities like walking and dancing, or more specialized training programs. Many community centres and local gyms offer tailored training programs for older adults. There are also exercises that can be done at home. Ask your GP about available training programs in your area. It's essential that a strength and balance training program is customized to the individual and supervised by a qualified professional. Additionally, research shows that participating in regular tai chi sessions can help lower the risk of falls. Tai chi is a Chinese martial art focused on movement, balance, and coordination. Unlike other martial arts, tai chi doesn’t involve physical contact or fast movements, making it a great option for older adults.