Ways older adults can reduce falls
If you or someone you know has fallen, you are not alone. Falls can happen anytime, anyplace and to anyone. Falls can occur while doing everyday activities. But falls are not a normal part of getting older.
Studies find that your chance of falling can be decreased by using simple suggestions and ideas. The ideas found on these webpages have been carefully identified as ones that can help the most to keep you independent. The ideas given are easy and not expensive. Under the take action list are ways to do just that...take action. Take action and prevent a fall. You can start now!
Be active. Move more...fall less
Moving every day can help you feel better, enjoy life more and stay independent. Experts recommend that you be active 30 minutes a day. Moving can fit in your life easily just by making some small changes.
- Remember physical activity can be done at any age.
- Any amount of activity is better than none. Try breaking up the 30 minutes into 5 or 10 minute blocks.
- Set yourself up for success, pick activities that are the most appealing to you.
Take these actions and decrease your chances of falling:
Talk with your doctor or health careprovider
- Meet with your health care provider before becoming physically active.
- Share with them your goal of reducing your chances for falling.
- Ask for suggestions about the best activities for you.
- Choose activities you think are fun and do them often.
Walk!
Walking is an easy way to be active and it is free! Walking starts the joints moving and gets you limbered up.
- Start slow, five to 10 minutes a day. Gradually build up to the recommended minimum of 30 minutes a day.
- Walk instead of driving.
- Walk wherever and whenever you can.
- Get off the bus a stop earlier or park your car farther away.
- Walk to the grocery store or library, to buy a newspaper or when meeting friends for coffee.
- Find an enjoyable and safe place to walk –a lake, a park or even a track at a local high school or college.
- In the winter try an indoor shopping mall or local school.
Try strengthening and balance exercises
Strengthening and balance exercises are easy and convenient to do. Try these exercises at least two or three times a week.
- Stand on one foot for up to 30 seconds (while washing dishes, brushing your teeth, waiting in line at the grocery store). Change feet.
- Do heel and toe rises. Place your hands on your kitchen counter, rise up on your toes of both feet. Hold five seconds. Return to standing flat. Lift toes of both feet and hold for five seconds. Return to standing flat. Repeat 10 times, rest one minute and repeat.
- Stand heel-to-toe. Put your heel in front of the toes of your other foot. Your heel and toes should touch or almost touch. Hold for up to 30 seconds. Change feet.
- Stand up and sit down from a chair. Try to build up doing this 10 times.
Improve your flexibility
Flexibility makes your body feel like a well-lubricated car. Being flexible loses that stiff or rigid feeling. Easy ways to be flexible are:
- Stretch when you get up in the morning.
- Roll your shoulders forward, making small circles. Then roll your shoulders to the back.
- Garden, golf, swim.
- Do Yoga or Tai Chi.
Try not to go it alone
Exercising with a friend, relative, spouse, grandchild or a group is a great way to stay motivated.
- You can walk farther when you walk with a friend.
- It is more fun.
- It helps you stay connected with others.
Eat a healthy diet
Your body needs fuel to maximize your physical activity, choose the best food for you. Get a personalized eating plan just for you. Go to http://www.mypyramid.gov/ for a tailored dietary assessment.
Poor nutrition can lead to many problems including risk of falls and bone fractures. Osteoporosis is common in older adults, particularly women and can be a factor for falls and fractures.
- Adequate Vitamin D and calcium can help reduce the risk of fractures.
- Foods high in these nutrients include dairy foods, dry beans and green leafy vegetables.
- At your next appointment, ask your doctor or health care provider if a Vitamin D supplement would be a good option for you.
- Your provider can tell you the best type and amount of Vitamin D to take.
- In the meantime, don't forget to go outside and enjoy the "sunshine" vitamin.