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How can you help prevent falls?
By Laurie Harris,
Safe Communities Falls Committee
Everyone experiences a fall now and then. While most falls do not cause serious injury, occasionally we are reminded of how even a simple fall from standing can be catastrophic.
Indeed, falls from standing height are the most common cause of injury-related hospitalizations across the lifespan, and the number one cause of injury-related deaths in older adults. Falls are especially devastating among older adults, causing over 90% of hip fractures and wrist fractures, and 60% of head injuries.
There is no single reason why people fall. A fall usually occurs when several risk factors happen at the same time. For example, if you walk down the hallway in your home at a normal pace during the day, there is little chance you will fall. But if it is the middle of the night and there are no lights on, and you are rushing to get to the bathroom, your chances of falling are much greater.
Many risk factors are within our control to change. Some people believe that falls are a normal part of aging, that no matter what they do, falls canāt be prevented, or that it wonāt happen to them.
The truth is: Falls are not a normal part of aging and there are many things you can do to prevent them.
Fall prevention tip #1: Keep your body active
Being active is one of the most important ways to lower your chances of falling. Physical activity is any activity that moves your body and increases the amount of energy you use. Regular activity makes you stronger, improves your balance and helps prevent falls.
– Ask your doctor, physiotherapist or health care provider about the best type of exercise program for you.
– Do at least 30 minutes of activity every day. You can break this into three sessions that last 10 minutes.
– Try all three kinds of physical activity.
– Strength and balance exercises, such as lifting light weights, stair climbing, tai chi.
– Endurance exercises, such as walking andĀ dancing.
– Flexibility exercises, such as tai chi, stretching and yoga.
– Choose activities you enjoy
– Be sure to tell your doctor or healthcare provider if you have had a fall.
Safe Communities Cranbrook has organized a full calendar of activities for Fall Prevention Month, including workshops, yoga, tai chi, indoor and outdoor gym tours for seniors, social gatherings, medication reviews, and a whole lot more. Some activities are drop in. Others (those including lunch) require advance bookings.
Full schedules are available online at www.facebook.com/safecommunitiescranbrook. Hard copies can be picked up at a self-serve information table at Tamarack Centre (Winners end, near Peoples Jewellers). Or you can call Laurie at 250-426-2943. For more general information about falls prevention go to www.findingbalancebc.ca
Winter snow and ice certainly increase the risk of falls, so now is an excellent time to prepare. Get involved, get informedā¦and have a little fun learning how to keep yourself and your loved ones safer.
