The risk of falls is linked to increasing age, although not all people fall when they get older. However, falling once means that you can fall a second time faster. But there are special precautions that can be taken into account, as many falls lead to bone fractures, hospitalization and even death.
Who is at risk of a fall?
There is a higher risk of falling if:
- you are over 65 years old
- Crashed once in the last year
- does not usually practice physical activity
- takes several medications
- Don't see well
- becomes unbalanced with some frequency
Where do most falls happen?
Most falls happen at home, so it's important to look around and analyze.
What should I look at at home?
Our home, whatever its shape and location, is an essential factor for well-being. To avoid falls, you should ask yourself if:
- Is it well lit?
- Is the floor slippery?
- Are there cables or other objects on the floor?
- Do I have well-organized furniture (e.g. low benches)?
- How many rugs are there?
- Are there handrails or supports on the handrail and toilets?
What are the main recommendations?
The main recommendations are:
- Don't walk around without shoes at home
- Attach adhesive tapes to the mats
- Install a support to hold on to the bathroom
- Turn on the lights when you go to the bathroom at night
- Avoid making dangerous movements such as:
- Climbing on unstable chairs
- Walk in a hurry
Do health conditions also interfere with these issues?
yes. Some chronic diseases, such as decreased muscle strength or vision problems, increase the risk of falls. On the other hand, osteoporosis is a silent disease that increases the risk of fracturing bones, especially the hip and spine. It is therefore advisable to:
- Engage in physical activity
- Eat a balanced diet
- Talk to your doctor
Why is physical activity important?
Being active helps protect bones and mental health and can prevent diseases such as osteoporosis, type 2 diabetes, cardiovascular disease and cancer.
What kind of physical activity can I do?
You should look for an activity that you enjoy or, for example, go for some hiking. Try to exercise the body two and a half hours a week, which you can spread over half an hour 5 days a week. Whatever exercise you choose, always start by warming up, which is very important to avoid injury.
And can I do any physical activity at home?
yes. If you prefer not to go outside, there are very easy exercises to do at home! Balance and strength exercises are especially good at preventing falls. Once you're comfortable doing these exercises with your eyes open, try doing them with your eyes closed. Progress slowly, especially in the most demanding positions. Then, also increase the time you take to perform the exercises.
Why is food important?
It is important to realize that the recommended diet is not the same at all stages and ages of our life. To obtain an individualized plan, contact your doctor or dietitian.
Does vision also interfere with the risk of falls?
yes. Vision influences balance and, consequently, safety. You should therefore talk to your doctor if you have cataracts or imbalances. Wear sunglasses and keep the lenses of your glasses clean at all times.
Are there any studies on this subject?
- according to the study "Population based study of hospitalised fall related injuries in older people" the risk of falling increases substantially with age. The high frequency and impact of hip fractures justify the continued promotion of fall prevention interventions for men and women, aimed at the environment and the person
- Non-fatal falls affect more women than men over the age of 65. This is the conclusion of the study "Gender differences for non-fatal unintentional fall related injuries among older adults" which states that, although there is knowledge about fall prevention strategies, it is necessary to implement them among different populations. It is also important to identify gender differences in the causes and circumstances of falls
- The study "Medication as a Risk Factor for Falls: Critical Systematic Review" conducted in Finland showed that central nervous system medications, especially those indicated for anxiety, depression and serious mental illness (benzodiazepines, antidepressants and antipsychotics) are more associated with increased risk of falls. The study also highlights that many medications frequently used by older adults have not been studied as risk factors for falls
- In this article "Effectiveness of dual-task functional power training for preventing falls in older people: study protocol for a cluster randomised controlled trial" the researchers reflect on reducing the risk of falls through physical activity programs for the elderly. They also suggest the development of fall prevention programmes at Community level
Source: Health Literacy Library