As people age, the risk of falling can become a significant concern at home. The natural ageing process can lead to a decline in strength, balance, and overall mobility, making even simple movements within the home more challenging. This decline is often due to a combination of factors, including muscle weakness, joint stiffness, and diminished reflexes, all of which can affect an individual’s ability to navigate their living environment safely.
For family members and carers, this can be a considerable worry. The fear of a loved one falling is not unfounded, as such incidents can lead to serious injuries like fractures, head injuries, and in some cases, even be life-changing. The psychological impact of a fall can also be profound, leading to a loss of confidence and increased fear of falling again, which in turn can result in decreased physical activity and further deterioration of physical capabilities.
Falls are, unfortunately, the leading cause of injury among the elderly, contributing to a significant number of emergency room visits and hospitalisations each year. The aftermath of a fall can sometimes lead to a prolonged recovery period, necessitating changes in living arrangements, such as moving to a single-level home or an assisted living facility. The physical, emotional, and financial costs associated with falls can be overwhelming for both the elderly individual and their families.
However, there are numerous ways to help prevent such accidents from occurring. By taking proactive steps to address the various risk factors, it is possible to create a safer living environment and reduce the likelihood of falls. This involves a combination of lifestyle modifications, home environment adjustments, and regular medical consultations.
If you have an elderly loved one in your life, or if you are concerned about the risk of falls yourself, implementing these strategies can make a significant difference. Here are some top tips for preventing falls at home:
Keep an Active Lifestyle
Maintaining an active lifestyle is one of the most effective ways to prevent falls and improve overall health in the elderly. Healthcare professionals often advocate for regular physical activity, as it plays a crucial role in preserving and enhancing balance, coordination, flexibility, and strength. These physical attributes are essential for maintaining mobility and reducing the risk of falls.
Engaging in various forms of exercise can yield significant benefits. For instance:
- Walking: This simple yet highly effective exercise helps improve cardiovascular health, leg strength, and balance. A daily walk, even if it’s just around the neighbourhood or a local park, can significantly contribute to maintaining physical fitness and stability.
- Swimming: Known for being a low-impact exercise, swimming is gentle on the joints while providing a full-body workout. It enhances cardiovascular health, muscle strength, and flexibility without putting undue stress on the body. Aqua aerobics classes specifically designed for the elderly can also be a fun and social way to stay active.
- Yoga: Practising yoga helps improve flexibility, balance, and muscle tone. It also promotes relaxation and mental well-being. Many yoga poses can be adapted to suit varying levels of ability, making it an inclusive activity for elderly individuals.
- Strength Training: Using light weights or resistance bands can help build muscle strength, particularly in the legs, arms, and core. Strength training exercises are vital for maintaining the muscle mass required for everyday activities, such as standing up from a chair or climbing stairs.
Healthcare professionals can create tailored exercise plans to address the specific needs and capabilities of an elderly individual. These personalised plans often focus on key areas that are critical to reducing the risk of falls and injuries. For example:
- Balance Exercises: These exercises might include standing on one leg, heel-to-toe walking, or using balance boards. They aim to improve stability and coordination.
- Flexibility Exercises: Stretching routines can help maintain joint flexibility and range of motion, reducing stiffness and making movement easier.
- Strengthening Exercises: Exercises targeting the lower body, such as leg presses or squats, are crucial for improving the strength needed to prevent falls. Core exercises are also important for maintaining overall stability.
Moreover, engaging in regular physical activity not only helps prevent falls but also has a positive impact on the severity of injuries should a fall occur. Stronger muscles and better balance can reduce the impact of a fall, potentially preventing fractures or other serious injuries. Additionally, an active lifestyle can improve bone density, which is particularly important in preventing osteoporosis-related fractures.
Incorporating social elements into physical activity, such as joining group exercise classes or walking clubs, can also provide emotional benefits. Social interaction helps combat loneliness and depression, which are common concerns among the elderly. This holistic approach to staying active not only enhances physical health but also promotes overall well-being.
By committing to a regular exercise routine and making it a part of daily life, elderly individuals can significantly improve their quality of life, maintain their independence, and reduce the risk of falls and related injuries.
Remove Hazards from the Home
Adapting a living space to reduce fall risks is crucial in preventing accidents among the elderly. By making thoughtful modifications and eliminating potential hazards, you can create a safer environment that significantly lowers the chance of falls. Here are several detailed strategies to achieve this:
Clear High-Traffic Areas
The first step in fall prevention is to limit obstacles in high-traffic areas. These are the spaces where elderly individuals move most frequently, such as hallways, living rooms, and kitchens. Consider the following measures:
- Rearrange Furniture: Ensure that furniture such as coffee tables, chairs, and plant stands are positioned out of the main walking paths. This helps create clear, unobstructed routes throughout the home.
- Remove Clutter: Keep floors free from clutter, including shoes, books, and other items that could be tripped over. Regularly declutter spaces to maintain a tidy environment.
- Manage Cables and Wires: Ensure that no electrical wires or extension cords are crossing pathways. Use cable organisers or run wires along the walls to keep them out of the way. Wireless solutions can also reduce this hazard.
Repair and Secure Flooring
Loose or uneven flooring is a common cause of trips and falls. Address these issues promptly to create a safer walking surface:
- Fix Loose Floorboards and Tiles: Inspect the flooring for any loose or uneven boards or tiles and have them repaired immediately. This will prevent trips caused by uneven surfaces.
- Secure Carpets and Rugs: Ensure that all carpets and rugs are securely fastened to the floor. Use double-sided tape, rug grippers, or non-slip backing to keep them in place. Consider removing loose rugs entirely if they pose a significant risk.
- Install Non-Slip Mats: In areas prone to wetness, such as bathrooms and kitchens, use non-slip mats to provide extra traction. These mats can help prevent slips, especially on tiled or laminate floors.
Improve Lighting
Adequate lighting is essential for visibility and can prevent falls, especially in the evening or in naturally dim areas:
- Enhance Natural Light: During the day, make the most of natural light by opening curtains and blinds. Consider installing additional windows or skylights if feasible.
- Install Bright Lighting: Ensure that all areas of the home are well-lit. Replace dim bulbs with brighter ones and consider using LED lights for better illumination. Install motion-sensor lights in hallways and staircases to ensure these areas are always well-lit when needed.
- Night Lights: Place night lights in bedrooms, bathrooms, and hallways to provide visibility during the night. This helps elderly individuals navigate their home safely without fumbling for light switches.
Make Bathrooms Safer
Bathrooms are high-risk areas for falls due to wet and slippery surfaces. Implement these safety measures:
- Grab Bars and Handrails: Install grab bars next to the toilet and in the shower or bath area to provide support. Ensure they are securely mounted to support weight.
- Non-Slip Mats: Use non-slip mats inside and outside the bathtub or shower to prevent slipping on wet surfaces.
- Raised Toilet Seats: Consider installing a raised toilet seat with armrests to make sitting down and standing up easier and safer.
Kitchen Safety
The kitchen can also pose several hazards. To improve safety:
- Organise Frequently Used Items: Keep frequently used kitchen items within easy reach to avoid the need for climbing or stretching. Use pull-out shelves and lazy Susans to access items easily.
- Non-Slip Flooring: If possible, install non-slip flooring in the kitchen. Avoid polished stone or tile floors that can become slippery when wet.
General Home Safety
Implement these additional measures to enhance overall safety:
- Handrails on Stairs: Ensure that all staircases have sturdy handrails on both sides. If necessary, install additional handrails or consider a stairlift.
- Furniture with Rounded Edges: Choose furniture with rounded edges to prevent injuries in case of a fall.
- Clear Pathways: Maintain clear pathways to essential areas like the bathroom and kitchen. This includes ensuring that doorways and hallways are wide enough and free of obstructions.
By taking these comprehensive steps to remove hazards from the home, you can create a safer living environment for elderly individuals, significantly reducing the risk of falls and enhancing their overall well-being. Regularly reviewing and updating these safety measures can ensure that the home remains a secure place for your loved ones.
Wear Sensible Footwear
Some prevention methods are simpler than others, such as ensuring footwear provides adequate support. Sensible shoes can prevent joint pain and should be non-skid, sturdy, and properly fitted. Slippers, flip-flops, and shoes with heels are not recommended, as they can increase the risk of falls.
Use Mobility Aids
Mobility aids can play a vital role in reducing the risk of falls. Walkers or canes can help navigate the home, and installing handrails on both sides of the stairs, non-slip mats, and treads can provide additional support.
Particular attention should be paid to the stairs—consider if a stairlift is needed—and to the bathroom and kitchen. In the bathroom, raised toilet seats, armrests, step-in baths or showers, grab bars, and shower seats can all reduce the risk of slips.
In the kitchen, lowering countertops and making appliances more accessible can make a significant difference in safety.
Seek Help from a Medical Professional
One of the best places to start is by reaching out to a medical professional. Visiting an older adult’s General Practitioner (GP) is an essential starting point, as it provides a thorough understanding of the risks associated with falling and the most effective strategies to mitigate these risks. A GP will conduct a comprehensive assessment of the older adult’s overall health, paying particular attention to conditions that might increase the likelihood of falls. This includes evaluating their balance, muscle strength, vision, and any neurological issues that could impair their ability to move safely.
During the visit, the GP will discuss the elderly person’s comfort and ability when walking, often observing their gait and balance. This can help identify any specific physical limitations or concerns that need addressing. Additionally, the GP will review the patient’s medical history, including any previous falls, to understand patterns or recurring issues that might need intervention. A critical part of this assessment is evaluating the current medications the elderly person is taking. Some medications have side effects such as dizziness, drowsiness, or lowered blood pressure, all of which can contribute to an increased risk of falling. The GP can suggest alternatives or adjust dosages to minimise these risks.
This comprehensive medical evaluation enables the GP to tailor a fall prevention plan specific to the individual’s needs. The recommendations might include minor home adjustments, such as installing handrails or improving lighting, to create a safer living environment. In cases where the risk of falls is significantly high, and the individual’s mobility is severely compromised, the GP might recommend more substantial changes, such as the use of mobility aids or even considering residential care. Residential care provides 24-hour support from a dedicated care team, ensuring that the elderly person receives constant supervision and assistance, significantly reducing the risk of falls.
By consulting with a GP, families can gain valuable insights and professional advice on how to protect their elderly loved ones from falls best, ensuring their safety and enhancing their quality of life.
If residential care is advised, our team at Valorum Care Group is here to help. We can guide you through the necessary steps and answer any questions to ensure the safety of an elderly loved one in your life.
By taking these preventive measures, you can significantly reduce the risk of falls and ensure a safer home environment for your elderly loved ones.