Take care and avoid falls this autumn

Falls Prevention Week runs this month, and there’s plenty of advice and lots of activities to help older people avoid the troubles that a fall can bring.?

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What can cause a fall?

The first thing is to be aware of the things that increase the risk of a fall. These include:?

• Trip hazards and things around the home that could cause a slip, such as a power cable, a loose rug or a spill in the kitchen.?
• Moving too quickly, especially standing up too rapidly, can cause us to lose balance or become light-headed
• Dehydration can cause dizziness: make sure you have plenty to drink. Also consider getting a toilet aid and keeping your bathroom clear of obstacles, so that a trip to the loo doesn’t become a falls risk.?
• Some medication can make us light-headed, especially in combination with other medicines. Ask your pharmacist if any of your prescriptions might increase your risk of a fall: there might be an alternative.
• Staying active, carefully: it’s important to keep exercising and living our normal lives, while staying aware of the risks of a fall. There are lots of local groups and clubs that help you stay fit in ways that reduce the risk of a fall.?
• Keep your home well-lit, and get your eyes tested regularly. It’s important to be able to see where we’re going, even in a place we know well. Put the light on if you need to get up at night.?
• Shoes and slippers: good shoes or slippers with grippy soles are a good investment. Get a pair that are comfortable and secure without being too tight.??

How can we prevent falls

Tips?for preventing falls in the home?include:

• immediately mopping up spillages
• removing clutter, trailing wires and frayed carpet
• using non-slip mats and rugs
• making sure all rooms, passages and staircases are well lit
• organising your home so that climbing, stretching and bending are kept to a minimum, and to avoid bumping into things
• getting help to do things you're unable to do safely on your own
• not walking on slippery floors in socks or tights
• not wearing loose-fitting, trailing clothes that might trip you up
• wearing well-fitting shoes that are in good condition and support the ankle
• taking care of your feet?by trimming your toenails regularly and seeing a GP or podiatrist (foot health professional) about any foot problems

Strength and Balance Training

Doing regular?strength exercises and?balance exercises?can improve your strength and balance, and reduce your risk of having a fall.

This can take the form of simple activities?such as?walking and?dancing, or specialist training programmes.?

Many community centres and local gyms offer specialist training programmes for older people.

Exercises that can be carried out at home are also available.?Ask a GP about training programmes in your area.

It's important that a strength and balance training programme is tailored to the individual and monitored by an appropriately trained professional.

There's also evidence that taking part in regular tai chi sessions can reduce the risk of falls.?Tai chi is a Chinese martial art that places particular emphasis on movement, balance and co-ordination.

Unlike other martial arts, tai chi does not involve physical contact or rapid physical movements, making it an ideal activity for older people.

Read more about physical activity guidelines for older adults

Read more about falls prevent here

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