Understanding risk factors and preventing a fall 

The Office for National Statistic says that around 33% of older people fall at least once a year, often even more than that. Falls can lead to extended times at A&e and stays in hospital. Falls can have severe lasting effects and knock confidence. Fall prevention should be a large part of caring for older people.

Reasons for falls can be: 

Medication - As we age our balance deteriorates over time. Some medications can make people drowsy and combined with weakened balance this can be a recipe for disaster. Many over the counter medications can cause drowsiness so before buying any of these it is worth speaking to the pharmacist to be sure there are no bad side effects. 

Home lighting - Inadequate lighting can mean that someone with poor eyesight may not see an obstacle which is close by. Poor lighting may mean that they cannot navigate easily. 

Environment - If floors are left wet from mopping or after washing dishes then this increases the risk that a person will slip and fall. Bed sheets that hang too low can be easily caught on causing a fall. 

Clothing - Shoes and clothes that do not fit well. As we get older we lose weight due to fat replacing lean muscle tissue and fat weighs less than muscle.

Exercise to prevent falls and build strength 

While it is not possible to completely avoid a fall, exercises that focus on balance and strength training can reduce the risk. The following exercises are intended for those who can stand up without support from others. 

Sit to stand 

  1. Start by sitting with your feet flat on the ground on a sturdy chair and make sure that it will not move. Have a sturdy support surface in front of you like a frame or table so that if you feel unsteady you have reassurance. Scoot your bum to the front of the seat. 
  1. Lean your chest forward over your toes and shift your body weight forward. Focus on squeezing your glutes (bottom muscles) and slowly rise to a stable standing position 
  2. Slowly sit back down and repeat this 10 times 
  1. The goal is not to use your hands at all but if necessary position your hands on the arms of the chair or on the seat of the chair and push 

Repeat10 times, twice a day

Balance Exercise 

  1. Feet apart and shoulder width apart. Stand steady in the same position for 10 seconds, slowly working your way up to 30 seconds.Same as the exercise above make sure to have a surface or support in front of you for reassurance. If you find yourself swaying or reaching for support, just keep working on this exercise until minimal swaying.

Once you can hold this position for 30 seconds, move on to the next exercise. 

  1. Feet together. Stand with your feet together and hold this steady for 10 seconds, making your way to 30 seconds 

Again, like the last, once you have achieved 30 seconds with minimal swaying move on t the next 

  1. One foot. Stand on one foot and hold steady for 10 seconds, slowly working up to 30 seconds. Five per leg 
  2. Eyes closed. If you can achieve all these exercises safely and with little support then try each one with your eyes closed. Holding for 10 seconds and moving up to 30 seconds.