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Dr. Arnan Sisson, PT | November 29, 2022
Are you worried that as you get older you may start to trip and fall more often and you’re desperate to reduce your fall risk?
Falls are very common in older folks, 1 in 3 adults over the age of 65 will have at least one fall in a year.
We speak to a lot of patients who have experienced a fall, and it’s often a really distressing experience for an elderly person, even though they may not suffer serious injuries.
However, there is always a risk that a fall could lead to broken bones or life changing injury which can mean you lose your ability to be independent in later life.
But falls can be avoided!
That’s why we’ve put together this blog including why falls occur and 4 easy ways you can prevent falls at home.
Why Do Falls Occur In The Elderly?
As people get older, their general fitness and balance tends to decrease.
One of the most common reasons elderly people fall is muscle and bone weakness which can be due to inactivity or other health conditions like osteoarthritis.
Another cause can be medication which interferes with balance and coordination.
The good news is you can do something about it! Here are 4 ways to reduce your fall risk at home.
4 Easy Ways To Prevent Falls At Home
Eat And Hydrate Well
It’s important for you to eat well to maintain your energy levels. Lack of food can cause you to become weak which could result in a fall.
If you don’t have a large appetite, consider trying to eat small snacks throughout the day instead of 3 large meals. Eating something is always better than nothing!
Staying hydrated is also vital to preventing falls. Not drinking enough water can make you feel light-headed or dizzy which could decrease your sense of balance and energy levels, risking a fall.
To stay well hydrated, try to drink 6-8 glasses of water throughout the day.
Support Your Bone Health
Your bones are the foundations of your body and enable you to stand and walk. As time goes on, your bones may become weak or stiff which can make it difficult to move around freely.
A good way to increase the health of your bones is to eat foods which are high in calcium, some examples of these are yoghurts, milk and leafy green vegetables.
Vitamin D also plays a part in helping your bones stay healthy so getting plenty of sunshine and high protein foods like fish is essential.
If you do suffer from weakness in your bones, you could also try some lifting exercises to gradually build up your strength.
Not only do these techniques reduce your fall risk, if you do have a fall, you will decrease the likelihood of a bone break.
Remove Trip Hazards
It’s important to remove any trip hazards you may have in your home or move them to a location that is safer for you.
Rugs and floor mats are a popular cause of trips around the house, it’s best to make sure these aren’t located at the top or bottom of stairs.
Loose wires can also cause trips if you forget they are there. Make sure wires are bundled together and are away from your most popular walkways when you’re moving around the house.
Keep Your Home Well Lit
At night, it can be very hard to see in the dark if you need to get out of bed. A great way to reduce your fall risk at night is to keep your home well lit.
Consider installing a night-light somewhere in your bedroom. You could even use motion sense lights that will turn on as you move through the house giving you peace of mind that you can see where you’re going.
How Physical Therapy Can Help Reduce Your Fall Risk
If you’re worried about your balance and risk of falling, physical therapy could be the solution you’ve been searching for.
Our team have worked with lots of patients just like you who aren’t confident on their feet and worry about the loss of their independence in later life.
During your treatment, we can help ease your worries and work to drastically improve your balance and strength to reduce your risk of falling. We can help you with strength training and falls prevention exercises to get you back on your feet and feeling confident.
This means you can do your weekly shopping without fear of falling, get around the house without holding onto furniture and get back to socializing and your hobbies.
To arrange your free consultation where you can speak to a member of our friendly team, ask any questions you have, and find out the best treatment options for you.
Arrange your free consultation with our simple webform, or if you prefer to talk over the phone, you can call us on (804) 493-3256 (accepting messages 24/7).
Other Free Resources For Balance and Fall Prevention
Click Here To Read – 3 Sure Fire Ways To Stay Independent & Build Up Your Strength At Home
Click Here To Read – Attn: Must Read Article For Anyone 65+ Who’s Had 1-2 Near Falls In the Last Year
Click Here To Read – Benefits Of Exercise For Older Folks Who Want To Keep Active
We also have a free, downloadable report for people with Back Pain, Knee Pain and Neck and Shoulder Pain, which is packed with proven strategies to ease aches and pains.
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