Fall Prevention Day falls on September 22, 2022, right at the start of… you got it, Fall. All joking aside; fall prevention is an important topic that will better your life. Many people think falling is a topic only relevant to older adults, but in reality, falls can happen to anyone. Children, adults with compromising conditions, and even people at peak physical health can suffer greatly from falls and accidents. Everyone can benefit from learning about fall prevention.
Falls can happen to anyone. This is why it is so important to learn about positive prevention methods to reduce your risk of falling and to know what to do if you do fall. Understanding fall prevention methods can help you feel safer doing everyday tasks, such as doing the laundry or simply getting out of bed. I have learned throughout my life that there is nothing like understanding and education to eliminate the fears that hold us back.
As a Healthy Steps Instructor and educator, I regularly engage with these topics and interact with people who have expertise in fall prevention. I recently conducted an interview with Physical Therapist, Nylah Hazard, an expert on fall prevention, in which I learned a great deal. Using skills and information from my other trusted resources, I have created a short list of tips I think are most helpful:
- Exercise that strengthens your core muscles and legs is key. Recent research shows that strength and balance are the most important attributes for fall prevention. Choose an activity that you enjoy: walking, biking, dancing, or golfing in order to develop more strength and balance.. Activities that you enjoy are self-reinforcing so you are more apt to keep doing them.
- Your environment matters. Home safety, lighting, and good shoes are all very important. Here is a free, printable PDF checklist from the Centers for Disease Control and Prevention (CDC) to use in your own living space.
- Keep moving throughout the day. Get up and move more often, at a minimum every hour or so. Even seated stretching and movement can help safeguard us from losing our balance when we get up too quickly or when our feet and legs go to sleep on us. Daily walks, even just to the mailbox or out in the garden, give us frequent ways to stretch our legs and build strength.
- Consider a medical alert device. If you live alone or have a medical condition in which you are at risk of falling, it’s important to invest in a device that can alert others should you need help. It can provide great peace of mind to you, your loved ones, and your caregivers. There are many types of medical alert systems, all ranging in price and functionality. Here are a few things to think about when choosing a device:
- Is it waterproof? Nearly 80% of falls happen in the shower/bathroom, so this is definitely something to consider.
- How is a fall detected? Devices can be so sensitive that they trigger 911 at times when you don’t need help, such as when you’re looking for a missing sock under the bed.
- How does it connect? Medical alert systems vary in the way that they contact emergency help. Some common ways are through wifi, a cellular connection, or via a landline. The most important thing is that your connection is reliable, wherever and whenever you may need it.
- If you have had balance issues or ever had a fall or fracture, work with a professional. We have many wonderful physical therapists here in Chico who can target your areas of need. Check out my interviews with a local physical therapist, Dr. Nylah Hazard, who describes some great tips on fall prevention, and Chiropractor Dr. Jason Gonzales who shares some great ways to work on balance.
I hope you find these tips as helpful as I did and that you have learned that falling and getting injured doesn’t have to be an inevitable part of aging, but rather, that you can feel more in control. Knowing fall prevention skills will reduce the risk of your falling and getting seriously injured which in turn will inspire you to have the confidence to continue doing the things that you love.
-Be well,
Mary Jo
Web Resources:
https://www.cdc.gov/steadi/pdf/STEADI-Brochure-WhatYouCanDo-508.pdf
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358