Put your best foot forward in fall prevention for seniors

There is a funny scene in NBC’s 30 Rock where the lead character Liz Lemon confides in a date that as a middle-aged woman living alone, she says, “Careful, careful…” to herself as she gets into the shower. Though this is a funny moment from a comedy show, the reality is that the fear of falling, especially for someone living alone, is a valid one. 

According to the National Institute on Aging (NIH), “More than one in three people aged 65 years or older falls each year. The risk of falling – and fall-related problems – rises with age.” 

This week, September 21-25, 2020, is Falls Prevention Awareness Week, and it serves as a perfect reminder for ways to prevent falls in seniors.

September 21-25, 2020 is Falls Prevention Awareness Week

How to reduce the risk of falls in long term care

Falls can result in disability, functional decline, reduced quality of life, and even death. In the skilled nursing setting, it’s essential upon admission to identify a patient’s history of falls in the past and risk factors for falls. Then, the care team needs a comprehensive approach to reduce the risk of falls. This is because falls can occur for a myriad of reasons.

Risk factors for falls increase with age

The NIH attributes a number of risk factors and causes that contribute to falling. “Your eyesight, hearing, and reflexes might not be as sharp as they were when you were younger. Diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance.” 

For seniors who sometimes have the tendency to forget things or become confused, there is an added risk of falling. According to the NIH, “Some medications can increase a person’s risk of falling because they cause side effects like dizziness or confusion.” 

Though it’s not possible to entirely eliminate the possibility of falls, there are definite steps to take to reduce them. 

Staying active to prevent falls

Getting enough physical activity is generally an important first step to living a more balanced, healthy lifestyle in all areas, including decreasing the risk of falls. When it comes to fall prevention, staying physically active “improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible,” according to the NIH.

Walking, of course, is a simple way to add more activity into your day. Even in the pandemic, walking outside at a social distance is a great way to get moving and feel less isolated. With colder weather on the way, there are so many videos on Youtube or online to follow some low-intensity level workouts. The number of online fitness videos have significantly increased during the pandemic as instructors are all forced to go online to support their audience. Simply Google “exercise for seniors” to find workouts that suit you best.

The NIH recommends trying to get at least 150 minutes of physical activity per week, which means just about 20 minutes a day. 

Check out some of these free online workout options for seniors

Go4Life is an exercise and physical activity campaign from the National Institute on Aging at the National Institutes of Health (NIH). Their YouTube site offers a variety of on-demand workout videos for seniors.

Fitness with Cindy: This site includes easy to medium cardio, strength, dance and High Intensity Interval Training (HIIT) workouts. There are also videos for stability and to relieve pain in the hands, hips, back, sciatica and more.

SilverSneakers® is a health and fitness program designed for adults 65+. Hundreds of classes are on demand and live virtually in fitness and wellness

Getting hearing and vision tested can help prevent falls

Small changes to balance can have a big impact on the risk of falling. Wearing a hearing aid and glasses when needed can help you be more mindful of your surroundings and prevent falls. 

It’s a good idea to get your hearing and vision checked to ensure your glasses prescription is up-to-date. You should have your hearing checked regularly, and hearing aids, if necessary, must fit properly to be effective. And while you may resist hearing aids because of cost, cosmetics or simply because it seems complicated, there are so many social and emotional benefits to getting hearing aids as well. Plus, the general increased awareness of being able to hear properly can help seniors prevent falls.

Good habits result in fewer falls 

Living a healthy lifestyle has many benefits to people of all ages, but the added bonus of fall prevention should give you more motivation. Here are just a few of the ways you can help prevent falls by practicing healthy life habits: 

Get better sleep 

In all ages and stages, getting a good night’s rest is important for a number of health benefits. You are more likely to fall if you are lacking in sleep, so this is just one more motivation to strive for quality rest.

Make diet changes for strong bones

Every kid is told to drink milk to get strong bones, but the message should be repeated throughout the years. Keeping bones strong by getting enough calcium and vitamin D is a key to fall prevention. Talk to your doctor if you think you could use a supplement.

In the event there is a fall, having strong bones may prevent the result of a broken bone. The NIH also recommends maintaining a healthy weight as “Being underweight increases the risk of bone loss and broken bones.” 

Limit alcohol 

Maintaining healthy bones also requires quitting smoking and limiting alcohol use, “which can decrease bone mass and increase the chance of fractures,” according to the NIH.” Though generally moderation is the rule, “Even a small amount of alcohol can affect your balance and reflexes. Studies show that the rate of hip fractures in older adults increases with alcohol use.” 

Get up slowly 

This habit may take some practice getting used to, but just as Liz Lemon from 30 Rock reminds herself to be careful, so too should you. Getting in the habit of moving more slowly and thoughtfully is one of the best ways to prevent falls. 

These habit changes are all small steps to work toward a healthier lifestyle which can help prevent falls. Through awareness and taking preventive measures seniors can reduce the frequency and intensity of falls and enjoy the season of fall instead. 

SKLD is leading the way in modernizing skilled nursing care and rehabilitation at facilities across Michigan and Ohio with short-term, transitional treatment and rehabilitation, and long-term nursing care. See our locations here.