The most intricate system ever built is the human body. The more we understand it, the more we recognize what a rich system it is. It is. Our bodies also do a good job of serving us throughout time. Our bodies somehow continue to survive everyday wear and strain, mend and recover (although more slowly) from wounds and maybe operations, and provide us with a physical foundation we can rely on. Our muscular mass and balance peak in our twenties, but even in our thirties and beyond.

However, it is normal for older people to lose some strength and balance over time. Unfortunately, this raises our chance of falling since, despite our bodies' resilience, this lowers our equilibrium. In reality, 1 in 4 elderly people reported falling, accounting for around 36 million falls annually, with 8 million of those resulting in injuries necessitating medical care. Furthermore, 50% of seniors who fall will probably do it again.

Prioritize preventing falls

The most crucial lesson from these depressing or even unsettling figures is that improving your balance and strength now will pay off in the long run in several ways.

Evidence suggests that older adults who participate in structured fall prevention programs in community-living settings, especially those who are in high-risk groups (those who have fallen before or who have a fear of falling), benefit the most and can lower the number of fallers and the number of falls.

Here are some great recommendations from the Independent Living team of experts to help reduce your fear of falling and improve your understanding of fall prevention for elders.

1. Prevent indoor falls

Get rid of the clutter: Make sure the floor is free of anything that might get in your way and cause you to trip and fall, including furniture, electrical wires, and other trinkets. Make sure your home's walkways are broad enough for your assistive device if you use a walker or cane.

Glaring lights: Make sure the lighting in your living, bathroom, and sleeping spaces is enough, and that the on/off switches are not difficult to reach. On the way to the toilet, you might want to think about installing nightlights.

Roll the carpets up: It's time to remove the area rugs, which pose a risk of falling. You run the risk of tripping over turned-up and frayed rug ends with your toes or mobility aids (a walker or cane).

Smart seating: The ideal height for your favorite chair and the toilet allows you to sit gently and pleasantly without "falling" into the seat. Any chairs with wheels should be avoided since they can move while you are seated or standing on them.

Basic bathroom maintenance: Firmly install grab bars. Make sure your tub or shower mat is non-slip both inside and out.

Solid railings: Verify that all indoor and outdoor steps have railings that are installed and that are fastened securely.

2. Physical fitness reminders

Do's for dizziness: Do you occasionally feel lightheaded when you first stand or sit up? Sit up gently or stand until you feel less dizzy to aid with your equilibrium. Do you take any meds that might make you queasy? Request a review of your medicine from your physician or chemist.

Help with hypertension: To begin with, if you take blood pressure medication, take it exactly as prescribed to lessen or avoid symptoms. Next, consume lots of liquids to hydrate yourself and prevent dehydration by boosting blood volume.

Strength = Movement: One of the most crucial factors in maintaining strength and preventing falls is mobility. Walk as often as you can and strengthen your muscles by lifting weights. To discover the ideal weights for you, consult a physical or occupational therapist at Agility.

3. Safety measures to avoid outdoor falls

Verify the thermometer: Be mindful of the increasing mercury. Even merely sitting in the sun during really hot weather may dehydrate you and throw off your equilibrium. Keep in mind that low temperatures throughout the winter might cause black ice or snowy conditions.

Landscaping awareness: If you must navigate soft or uneven terrain, go with caution and take your time (as well as your walking aid)!

4. Prior planning and choice-making

You are the expert on your body and habits: Make a toileting plan if you regularly experience a sudden desire to urinate and find yourself hurrying to the loo. Making a plan in advance may lessen the urge to rush and perhaps avoid a fall.

Pick-up the call: Carry a phone around with you so that you won't have to scramble to pick up a call.

Keep up a conversation: Talk to your loved ones and make sure they know you need their patience when people come to your door. You don't want to feel hurried, so give yourself a few additional minutes to respond.

A walking aid is available: Even if you only need to go a few feet, keep your walking aid with you. If you're carrying something, it's crucial to have this help.

Don’t let lack of balance hurt your quality of life

You may lessen and even eliminate your risk of falling by adopting these adjustments to your daily routines, outdoor and interior surroundings, and both. A physical therapy and exercise program may be available to you on-site if you reside in a Heritage Care Home Senior Living community. This will help you maintain your strength and range of motion. All of these can aid in preventing falls that could result in injuries, allowing you to keep your freedom to the fullest.

Locate an independent living facility for physical treatment or senior-specific private or group exercise programs.

• or look for a Heritage Care Home Senior Living community.
• Or find a Heritage Care Home Senior Living community near you.