Falls Prevention Ebook - 7 Alarming Things You must Know Before Turning 65

Download "Falls Prevention Ebook" PDF Here: https://bit.ly/healthnextdoorfreeresources

Table of Contents

What You Need to Know Before Turning 65

Step 1: Eating Healthy
Step 2: Regular Appointments
Step 3: Safety at Home
Step 4: Maintaining an Active Lifestyle
Step 5: 6 Physiotherapy Exercises for Falls prevention
tep 6: What Should You Do if You Have A Fall?
Step 7: Final Tips From a Physiotherapist

‍

What you need to know before turning 65

As people get older, they face more risk for falling and can become injured when accidents happen around the house. While fall-related injuries and death can occur in all age groups, there is a stark increase by the time one reaches 65 years of age where we see a 273% fold increase in hospitalisation cases and 1582% fold increasing fall deaths cases when comparing age groups of 45-64 and 65+ (2018-2019Australian Figures). Therefore, we call 65 years old the "Magic Age".Although some falls are unavoidable, making a few simple changes to your home environment and participating in activities like tai chi or yoga can help you stay strong and steady on your feet as you age.healthnextdoor.com.au This guide provides information about avoiding fall injuries, including how to make your home safer and what medical conditions may increase the risk of falling. It also offers exercises and other lifestyle tips to strengthen your body and enhance coordination as you age. Tips from aPhysiotherapist is also included in this Ebook.

‍

In this Falls PreventionEbook, we will break everything down into 7simple steps you can follow to ensure that you are not one of many Australians who will fall this year.

‍

1: Eating Healthy

Eating right is essential for maintaining good health, but this becomes even more important as we age. The elderly should be mindful of what they put into their bodies so that they can maintain a healthy lifestyle and have strong muscles and bones.

‍

Calcium

When it comes to eating healthy to prevent falls, one of the most important nutrients to focus on is calcium. Calcium helps keep bones strong and can reduce the risk of fractures. The elderly should aim to get1300 mg of calcium per day, and can do so by eating foods like milk, yogurt, cheese, and leafy greens.

‍

Vitamin D

Another important nutrient for preventing falls is vitamin D. Vitamin D helps the body absorb calcium and is essential for keeping bones healthy.The elderly should try to get 600-800 IU of vitamin D per day. Vitamin D can be obtained through diet or by taking a supplement. Some good food sources of vitamin D include fatty fish, eggs, and fortified milk products.

‍

Water

Water is essential for life and is important for everyone, regardless of age.The elderly should aim to drink six glasses of water per day to stay hydrated and healthy. Dehydration can cause a variety of health problems in the elderly, including falls and fractures

‍

Some easy ways to make sure you're getting enough water each day include drinking water with meals, carrying a water bottle with you wherever you go, and adding fruits or vegetables that are high in water content to your diet.

‍

Staying hydrated is key to maintaining good health and preventing falls as we age. Drink up!

‍

2: Regular Appointments

It is important for elderly individuals to have regular checkups with their doctor to assess their risk of falls and take the necessary precautions to prevent falls from occurring. Some common risk factors that can increase the likelihood of falls include vision problems, poor balance, medications that cause dizziness, and low blood pressure.

‍

Physiotherapist Review

If a doctor finds that an elderly person is at risk for falls, they may recommend a referral to a Physiotherapist to provide falls prevention interventions and advice on certain lifestyle changes to help reduce the risk of falls. For example, if a person has poor balance, the Physiotherapist may prescribe a cane or walker to help them stay steady while walking. If you have had a recent fall, a review with a Physiotherapist can also provide you with an assessment to identify what changes can be made at home to prevent future falls from happening.

‍

Doctor Review

If a person's medications cause dizziness, the doctor may adjust the dosage or change the medication altogether. Reviewing your medications with your doctor regularly every 12 months is recommended. Ensure your doctor is aware of any vitamins or supplements you take to avoid any possible drug interactions.

‍

Optometrist Review

Regular reviews with an optometrist are also important for the elderly to help avoid falls. Many common eye conditions, such as cataracts, can lead to a loss of vision and increase the risk of falls. An optometrist can identify any eye conditions and prescribe corrective lenses or treatments to help prevent falls.Optometrists recommend that elderly individuals have a review every 2 years to ensure that any potential eye conditions are caught and treated early. This is an important step in preventing falls and keeping you safe and healthy.

‍

3: Safety at Home

One of the best ways to prevent falls in the elderly is to make sure their home environment is safe and hazard-free. There are many things you can do to make your home safer, including the following:

• Remove hazards from your home - Remove any tripping hazards from your home, such as cords, rugs, and furniture that are not securely anchored to the ground.
• Install grab bars and railings - Install grab bars and railings in key areas of your home, such as the stairways, to provide support when walking.
• Use non-slip mats - Place non-slip mats in areas of your home where water or moisture may be present, such as the kitchen and bathroom.
• Keep your home well-lit - Keep all areas of your home well-lit to avoid any dark, dimly lit areas where you may trip and fall. Ensure there is ample lighting throughout the house so you can see where you are walking and avoid any tripping hazards. If possible, install night lights in frequently used areas, such as the bathroom at night, to provide additional light when you need it.
• Install hand rails in your shower - Install hand rails in your shower or bath tub where you may need help standing up. This will help ensure that you don't slip and fall while getting in or out of the tub or shower. Also make sure that any surfaces you walk on have a non-slip surface to avoid slipping.

‍

If you have any concerns about your safety at home or want help making your home safe, talk to a Physiotherapist today. They can provide you with advice on how to make your home safe and hazard-free.

‍

4: Maintaining an Active Lifestyle

Staying active is one of the best ways to prevent falls in the elderly.Physically active people are less likely to fall than inactive people. There are many benefits to staying active, including the following:

• Improve balance and coordination - Staying active helps improve your balance and coordination, which can help you stay steady while walking and reduce your risk of falling.
• Maintain muscle strength and tone - Regular exercise helps maintain muscle strength and tone, which can help you stay strong and independent. This is important as age-related muscle loss can lead to a decline in mobility and increase your risk of falls
• Prevent obesity - Being overweight or obese can put excess strain on your body, leading to chronic disease and increasing your risk of falls.Maintaining a healthy weight can help improve your balance and reduce your likelihood of falling.

‍

There are many ways to stay active, whether it is through a formal exercise program or simple lifestyle activities. You can take part in the following activities to help increase your activity levels:

• Walk - Walking is a great way to stay active and improve your mobility. It can help you manage stress and anxiety and improve your cardiovascular health.

‍

Take walks as often as possible and aim for at least 30 minutes of physical activity on most days of the week to help reduce your risk of falls. If you have concerns about falling, talk to a Physiotherapist today. They can provide you with advice on how to stay active and safe through simple exercises or exercise programs that are right for you.

‍

Some other examples of activities elderly can take part in for improving balance and strength include the following:

• Tai Chi - Tai Chi is a low-impact martial art that helps improve balance, coordination, and strength. It is a great exercise for elderly as it is gentle and helps to improve overall mobility.
• Yoga - Yoga is a form of exercise that helps improve flexibility, balance, and strength. It is gentle enough for elderly, and can be practised by people of all ages.
• Water aerobics - Water aerobics is a great exercise for elderly as it helps to improve balance and strength while providing a fun and social atmosphere. It can be done in a pool or even in your own backyard pool.\
• Exercises at home - There are many exercises you can do at home to help improve your mobility and strength. Flip the page for more!

‍

5: 6 Physiotherapy Exercises forFalls Prevention

As discussed, regular exercise play an important role in preventing falls in the elderly population. Specifically, exercises to improve balance and strength are the most beneficial for preventing falls. I have shortlisted six simple exercises you can easily do at home to help improve strength, flexibility, and coordination so you can stay active and safe.

‍

Starting a new exercise routine can be difficult.It is important to make a plan and stick with it. Start slow and once you get more confident, you can increase hold time and repetitions. Aim to complete these exercises every day.

‍

Note: These exercises should not cause any pain or discomfort.

1- Standing Heel to Toe

Hold onto a steady surface. Stand with feet together. Now, take a step forward with one foot and take a step back with the other foot. Try to keep still for 10seconds. Repeat by swapping feet. This exercise helps you improve your balance.

‍

2- Tippy Toes

Hold onto a steady surface. Stand with feet together. Now, lift both heels off the floor and hold for 3 seconds. This exercise helps to improve your balance and strengthen your calf muscles.

‍

3- Marching on the Spot

Hold onto a steady surface. Stand with feet together. Now, marching in place for30 seconds

‍

4- Side Leg Raise

Hold onto a steady surface. Stand with feet together. Now, lift one leg out to the side and hold for 3 seconds. Repeat on the other side.

‍

5- Chair Stand

Start by sitting in a chair with your feet flat on the ground. Then, using your arms to support you if needed, stand up and sit back down. This exercise helps improve your balance and leg strength.Complete this exercise 10 times.

‍

6- Step ups

Hold onto a rail for balance. Stand with feet together. Now, step up then down the step. Swap the leading leg. Repeat 5times on each side. This exercise helps you improve your strength and balance.

‍

‍

6: What should you do if you have a fall?

What you should do if you fall is stay as calm as possible, take deep breaths, and assess if you're hurt.

If you can get up safely, try to roll over to your side, then get up on your hands and knees and crawl to a sturdy chair

From the kneeling position, slowly rise and turn your body to sit in the chair.If you're hurt or can't get up on your own, ask for help or call Triple Zero (000)

‍

Plan for your fall

This may sound counterintuitive but it is important to have a plan in place for what you will do if you fall. This will help to ensure that you stay safe and get the help you need.

‍

Some things you can do to prepare for a fall include:

• Carrying a mobile phone with you when you move about your house
• Have access to a reliable list of family and friends' phone numbers whom you can contact in case of a fall (Tip: Set to speed dial or have a list of numbers in large text printed and visible)
• Plan for close family and friends to have a way to enter the house quickly in case you are unable to let them in after a fall (e.g. access to an additional key)
• Consider having an emergency response system, which lets you push a button on a special necklace or bracelet to call for help

‍

7: Final Tips from a Physiotherapist

‍

Footwear is Important!

Footwear is an important aspect of falls prevention. Wearing the wrong type of shoes or no shoes at all can increase your risk of a fall. Some things to look for when choosing footwear include:

• Nonslip sole (Tip: Ensure sole of shoe not fully worn or else can become slippery!)
• Wide toe box
• Firm heel cup
• Adjustable lace to fasten firmly

‍

Improper fitting of mobility aids is often the culprit!

Mobility aids, such as walkers, canes, and crutches, are often used to help prevent falls in the elderly. However, if these mobility aids are not properly fitted, they can actually cause falls. This is because they can be difficult to balance with and may cause the person using them to trip or lose their balance. It is important that the correct size and type of mobility aid is chosen and that it is fitted properly.

‍

Check with your treating physiotherapist to ensure your walking aid is suitable for you.

(Tip: Rubber at the end of walking sticks can often get worn out and become slippery. Check regularly)

‍

https://www.healthnextdoor.com.au/contact-us

Book a Free Call with our Physiotherapists to find out how we can assist in empowering the elderly to live their best lives!

‍

Note: I am a Physiotherapist, but I am not your Physiotherapist. The advice provided in this Infographic is not to act as a substitute for professional medical or health advice, diagnosis, or treatment.

If you require tailored advice, please book in a  consultation with our Aged Care Physiotherapy Team at 0420 707 336