Have you had a fall?
If you were unfortunate to have this experience, did you get injured?
Did it affect your confidence.?
Or maybe you’ve had a loved one who has fallen.
I’ve tripped 4 times I can recall on my morning jog and sustained facial injuries and a loss of confidence to get back out there and run.
And Mum has had a couple of really bad falls.
Thankfully she didn’t break any bones.
Many people think falls are a normal part of aging.
The truth is, they’re not. Most falls can be prevented—and you have the power to reduce your risk.
Falls are a major health concern for people aged 65 and over.
But are also a concern for women and men under 65.
I have had many discussions about experiences of falling during our coffee catch-ups with my Prime Active members. And many of these members are in their early 60’s. Or they have a relative who has fallen and sustained an injury or lost their confidence.
Falls are the leading cause of unintentional injury in older Australians.
Nearly 1 in 3 older Australians have experienced a fall in the past 12 months. Of these, 1 in 5 required hospitalisation.
In the U.S. it’s estimated that every 11 seconds, an older adult is treated in the accident & emergency ward for a fall.
A significant percentage of people who fall over whether they injure themselves or not, may experience a loss of confidence and a life-changing fear of falling.
Over time, they stop doing the things that keep them active and healthy for fear of falling and injuring themselves.
But this only increases their risk of falling.
Thankfully there are many things we can do as we get older to reduce our risk of falling. Most falls can be prevented and the risk of falling can be lowered.
Good news!
You’ll see a summary of these in the attached infographic I’ve created above.
Let’s look at some of the typical reasons someone falls as they get older. Because it’s not usually about being clumsy or stupid. And labelling ourselves or others in this judgemental way is not at all helpful.
Changes to Our Body
Our bodies are constantly changing. And this can be noticed more so as we get older.
One thing that happens, if we don’t have a regular exercise routine, especially strength training, is muscle loss.
This is a major contributor to unsteadiness and not feeling as strong as we once did. This muscle loss also affects how we walk leading to a shuffling movement rather than lifting the feet.
More recent clinical studies have shown that this shuffling gait contributes significantly to falling over.
That’s why one of the best things you can do for yourself to lower the risk of falls is a good strength and balance training program.
Start it now and keep at it and you’ll lower your fall risk. It also goes a long way to increase your confidence that you’ve got this.. falling-over thing in control.
Changes to our Eyesight and Hearing
Any deterioration will influence how you are in the world around you. If you don’t see things clearly or notice sounds that spell danger ahead, you can topple over before you know it.
A Slower Reaction Time
One of the hallmarks of getting older is a slower reaction time. And of course, our capacity to respond to the environment in a timely manner is essential for how we move around in it.
Chronic Health Issues
– Incontinence (need to get up quickly)
– Low Blood Pressure
– Vertigo
– Stroke
– Parkinson’s
– Arthritis
– Diabetes
– Depression/ Anxiety (medications)
– Dementia/ Alzheimers
– Osteoporosis (increases the risk of fractures when do fall)
– A history of previous falls- lack of confidence.
Dangers In and Around the Home
Nearly 2 out of 3 falls happen in and around the home. Common household hazards- lighting, tripping, and slipping.
Footwear
Problems with your feet or shoes can affect your balance and increase your risk of tripping or falling. Regular visits to a Podiatrist can be helpful. Avoid sandals with little support and shoes with high heels.
It’s a great idea to see your doctor for regular check-ups. This helps to ensure any concerns you might have are addressed before they contribute to a more serious fall in the future.
For more information and support, try these resources:
Queensland Health
https://www.health.qld.gov.au/stayonyourfeet
Western Australia Health
https://www.injurymatters.org.au/programs/stay-on-your-feet
Healthy Bones Australia has some helpful articles on moving safely and recovering from a fracture
https://healthybonesaustralia.org.au/resource-hub/fact-sheets/
National Council on Aging
https://ncoa.org/older-adults/health/prevention/falls-prevention
and
https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/falls-prevention