Playing it Safe
Playing it Safe: Preventing Falls and Improving Mobility in the Golden Years
Creating a safe environment for daily activities is critical for the elderly. Falls in old age are a common occurrence that jeopardizes independence and may impact quality of life. We have assembled several helpful tips to prevent falls and enhance quality of life for the elderly.
Statistics indicate that one in three adults experiences at least one fall per year. Many falls happen at home and can be prevented by establishing a safer environment for daily activities.
Common causes of trips and falls at home include inadvertently placed obstacles. These obstacles include unstable furniture, poorly lit passages, absence of handles in the bath or shower, and more. While these obstacles may not trouble a young and healthy individual, they pose significant challenges for older adults experiencing decreased stability, balance, muscle strength, vision and hearing, as well as those taking medications with side effects.
Preventing falls at home - key observations
Bathroom and toilet
- Opt for showering over bathing, as it is safer. Place a sturdy plastic chair inside the shower or bathtub.
- Install secure handles in the shower, bathtub, and next to the toilet. For optimal handle placement, it is advisable to consult with an occupational therapist or a qualified physical therapist.
- Place a sticky rubber mat inside the shower or bathtub, and another one at the exit from the shower or bathtub.
- Liquid soap is recommended. Solid soap may slip from the hand and cause a fall.
- Be sure to dry yourself thoroughly before leaving the shower and promptly wipe up any moisture from the floor.
- If necessary, consider installing a stable toilet seat riser.
- Avoid locking the bathroom and toilet door from the inside, and ideally, ensure that the door opens outward. This is crucial for when you need to get help.
Living rooms
- Ensure the floor is free of objects, including books, electrical wires, or telephone wires.
- Use a wireless phone and make sure it is accessible.
- Secure carpets or rugs to the floor using adhesive.
- Arrange furniture to allow for comfortable passage without obstruction.
- Ensure drawers and closet doors are closed securely.
- Install sufficient lighting, and ensure it is bright and positioned to avoid glare. Pay particular attention to lighting in hallways and consider night lights in hallways and bathrooms.
Kitchen
- Keep frequently used items within easy reach.
- Seek assistance when reaching for objects at heights requiring climbing; avoid using stools, chairs, or ladders.
- Keep the floor dry; promptly clean up any spilled liquids or food.
- Secure mats in front of the sink to the floor using adhesive.
- Exercise caution when cooking and heating food.
- Utilize large jar lid openers designed to aid in opening and prevent slipping.
Stairs
- Ensure stairs are stable, intact, and free of objects, with a secure handrail.
- Consider painting the edge of each step with a noticeable color.
- Install non-slip treads on stairs (especially critical when wet).
- Take your time when ascending or descending stairs; proceed slowly and carefully. Don't rush.
- Remove reading glasses before descending stairs to avoid tripping.
So how can you prevent falls?
If you have experienced a fall in the past year, please consult your family doctor. Your doctor will assess your physical condition and may refer you for further evaluation or suggest suitable interventions.
Schedule an appointment with your family doctoronline >
If you haven't fallen but are concerned about falling or feel unstable, please reach out to a nurse or physical therapist. They can conduct a functional assessment and evaluate your risk of falls. If needed, they can refer you for nutritional counseling, occupational therapy and other appropriate treatments.
Create safe walking paths at home
- Ensure freedom of movement and safety within the house:
- Clear pathways from furniture, electrical cables, potted plants, and stools.
- Remove small rugs that can easily cause slipping. If unable to remove the carpet, place an anti-slip net underneath it as a safety measure.
- Opt for wireless electrical appliances - telephones, air conditioners, and irons.
- Watch out for wet surfaces! Immediately wipe up moisture and food residue from the floor.
Be prepared for potential falls
- Keep assistance aids and a means to call for help readily accessible in case of a fall:
- Have your phone in a convenient and easily accessible location. Use a wireless or cell phone and keep it nearby at all times.
- Create a list of family members' and Magen David Adom emergency contact numbers in large, legible writing. Keep the list near the phone in a convenient and easily accessible location.
- Keep a list of telephone numbers for family members and assistance call centers in large, legible writing in an accessible location.
- Install an emergency button for added safety. A wearable button in the form of a bracelet or necklace is preferable for easy access during emergencies.
Nutrition and physical activity for preventing falls
- Rise slowly from bed or a chair. Standing up quickly can cause dizziness and falls.
- Exercise regularly. Physical activity strengthens muscles and bones, improving overall well-being and quality of life. Aim to exercise for 30 minutes a day, five days a week.
- Recommended activities include walking, swimming, yoga, tai chi, dancing, and strength and flexibility exercises. For guidance on these activities, consider consulting a physiotherapist or qualified instructor.
- Maintain a balanced diet and proper hydration. Stick to regular meal times and aim to drink 8-10 glasses of water per day. Include cereals, legumes, vegetables, fruits, fish, poultry, eggs, dairy products, and plant-based oils in your diet. Seek nutritional advice from a community dietitian to tailor a personalized nutrition plan.
- Incorporate protein-rich foods into every meal, such as meat, fish, cheese, or yogurt. Eating the protein-rich portion at the start of the meal is advisable.
- A diet rich in calcium and vitamin D is crucial for maintaining proper bone health. Sources of calcium and vitamin D include fortified milk, cheeses, sardines, salmon, tuna, eggs, liver, broccoli, spinach, Brazil nuts, and whole sesame tahini. If necessary, consider supplementing with vitamins.
- Avoid consuming alcohol.
- Use aids that enhance your range of activity and improve safety. If your walking is unstable, use a cane or a walker. Ensure that the rubber base of the cane or walker is intact and not worn out. Consult a physiotherapist for guidance on adjusting the height of the cane or walker.
- Additionally, various aids are available to assist with dressing, kitchen tasks, and bathing. For information and adjustment, consult an occupational therapist.
Consult a doctor for any health concerns and undergo vision and hearing tests
- Consult a doctor for any health issues or suspicions thereof. Delaying diagnosis and treatment can exacerbate the problem. Contact your doctor if you experience new or worsening issues with walking or balance.
- Ensure you undergo vision and hearing tests at least once every two years.
- Use glasses, sunglasses, and a hearing aid as needed - sharp senses are crucial for detecting dangers in real-time and preventing falls.
