8 Tips For The Elderly To Avoid Fall And Fractures
The Following are 8 Tips that one can use to Avoid Fractures or Broken Bones
1. Stay active
Having a daily exercise routine in place cannot be emphasized enough. Regular exercise will improve muscle strength and make bones stronger. Mild weight-bearing activities such as climbing stairs and slow walking help against bone loss in individuals with osteoporosis, an extremely common condition in most elderly women. Exercising helps the ligaments, joints, and tendons stay flexible keeping you sturdy while moving from one place to another.
2. Know Your Medications
Various medications such as pain, sleeping, and anxiety medications can cause light-headedness and dizziness. Talk to the doctor about any such medications that you should be careful about.
3. Get Sufficient Sleep
The risk of falling increases due to grogginess during the day.
4. Limit Your Alcohol Intake
It is well known that even small amounts of alcohol can affect your stability and reflexes. Try to avoid alcohol as much as possible and if you must enjoy some over an evening, ensure someone reliable is there to take care thereafter.
5. Get up Slowly
Try to get up slowly when standing up from a sleeping or sitting position. Standing up too quickly can cause a sudden drop in blood pressure making one feel unstable and dizzy.
6. Use a Walking Aid
If you are constantly feeling wobbly while moving around, use a stick or walker to get around. However, when choosing a walker, it is important that you pick the right size and make sure the wheels roll smoothly.
7. Stay Away from Wet or Icy Surfaces
These are the most slippery surfaces. Install anti-slip mats at doorsteps and in bathroom floors.
8. Wear Appropriate Shoes
It is recommended that elderly individuals with a high risk of falls wear non-skid, low-heeled, rubber-soled, or lace-up shoes that entirely support your feet. Avoid suing floors and stairs while wearing just socks or slippers with a smooth sole.
Making your Home Safe
This is especially important for elderly that live alone or are alone at home during the day. These are some changes you can make to your home that will help avoid falls and ensure elderly safety.
- Make sure the staircases have handrails on both sides that are firmly secured
- If you are carrying something in one hand, hold the handrail with one hand
- Make sure the stairwells are well lit with switches at the top and bottom of the stairs
- Keep the pathway clean without any books, papers, shoes, or clothes that may obstruct you while walking
- Make sure that the entire staircase has anti-slip stripes at edges
- Do not use small rugs as they can move easily leading to falls
- Attach grab bars near toilets and shower for support
- Place non-skid mats near showers
3. In the bedroom
- Install night lights in your bedroom
- Make sure the switch board and telephone is close to your bed
4. In the living room
- Arrange furniture in a way that it is out of the way
- Keep important items within reach
- Keep electric cords clear from walking paths
- Never stand on a chair or table that is too high
- Use reach sticks to grab items that are out of reach
In conclusion, don’t let the fear of falling keep you from enjoying the activities of your daily life. Use the above easy tips to prevent falls and make your home fall-proof. If you take care of your overall health, you may be able to lower your chances of falling.