Step 5: Reduce risk of falls
Decreasing your risk of falling is one of the simplest and most important ways of maintaining healthy bones. Incorporating fall-prevention strategies into your everyday life gets more important as you get older, as falls are the leading cause of injury and injury-related death among older adults, and the odds of falling in any year after the age of 65 is about one in three. Stick to following strategies to help reduce that risk:
Consult your doctor Your doctor can help you to set up a safe environment at home, as well as determine whether your health conditions or the medications that you take could put you at greater risk of falling.
Exercise Exercise improves your strength, balance, coordination and flexibility – all important factors in preventing falls. Try gentle yet effective exercises such as walking, water workouts or tai chi.
Functional footwear
Get rid of your high heels, slippery-soled shoes and floppy slippers and sandals. Here are some other tips to help keep you on your feet:
- Make sure that your shoes fit properly.
- Avoid shoes with thick soles. These can easily get hung up on a curb or step.
- Tie your laces tightly or use fabric fasteners.
Remove hazards Most homes are filled with falling hazards. Here are some tips to help you make your home a safe haven.
- Keep high-traffic areas (hallways) clear.
- Secure loose rugs with some type of slip-resistant backing.
- Store frequently used items within easy reach.
- Clean up spills immediately.
- Use non-slip mats in your bathtub or shower.
Let there be light
Your ability to sense color and motion gets more difficult as you get older, but using high-watt bulbs (100w) can make it easier. Here are some other illuminating tips:
- Put a light near your bed so you can easily switch it on before getting up in the dark.
- Consider installing glow-in-the-dark or illuminated switches that are easy to find.
- Place night-lights in your bedroom, bathroom and walkways.
- Never try to negotiate stairs in the dark.
- Keep flashlights handy.
Get an assist There are a number of devices that can help make walking and other everyday activities easier. Here are a few examples:
- railings inside and outside your shower or bathtub
- hallway railings
- cane/walker
- plastic shower/tub seat and a handheld nozzle so that you can sit down if you need to. Buy a hand-held shower nozzle so that you can shower sitting down.
Step 1: Take your vitamins
