Elderly Fall Prevention

One of the best things we can do as we age is to figure out how to prevent falling accidents. As seniors, movement is our best friend. That's why I introduced you to exercises for seniors early on. Exercise isn't the only moving we can do, of course. But it is the right kind of movement to keep our muscles strong - especially our leg muscles. Even if you don't exercise, get up and walk around the house often to keep your leg muscles strong. I'm always thrilled when I meet 80 plus-year-old women who are still getting along well with their balance and walking. However, lack of balance and strength aren't the only things that cause us to fall.

We also need vitamin D for our bones. I don't like milk, which is what comes to the minds of most people at the mention of this crucial vitamin. but there are several other ways to get natural vitamin D. The best way is to spend quality time outdoors in the sunshine. Just a few minutes (10 - 15 minutes) a day is all you need. This also helps put you in a better mood and feel energized. I realize that it's difficult to get outside during the winter months. But do try to get outside on the sunnier, non-slippery days. I'm not sure if the UV-free sunlight lamps help with vitamin D, but the reviews do say that they help with mood improvements, including SAD (Seasonal Affective Disorder). An improved mood improves energy. And you can get additional vitamin D in the winter from certain foods mentioned in the article I provided at the beginning of this paragraph. Refrain from going outside on rainy, snowy, and icy days to avoid slippery outdoor surfaces.

I would like to share some thoughts by the anonymous authors from the devotional God Calling about nature, with sun being the main focus. Date August 17th.

You need Me. Live much out here. My sunshine, My glorious air, My Presence, My teaching...Sunshine helps to make glad the heart...It is the laughter of Nature...My medicines are sun and air, trust and faith...Nature is often My nurse for tired souls and weary bodies. Let her have her way with you.

image courtesy of Dawn Kim via Unsplash

Moving back indoors, let's remove tripping or slipping hazards, such as area and throw rugs. Get clutter out of the floor. Prevent slipping in the tub by adding a non-slip grip mat or a shower chair. A shower chair/transfer bench allows you to sit down on the outside of the tub and scoot or slide into the tub. Keep all bathing items within reach so you don't have to stand up or bend over during any of the bathing process. Put up grab bars in the bathroom - especially in/at the tub and toilet. Put non-skid grips under furniture such as chairs, couches, and beds that slide around easily on hard floor surfaces. Buy socks with grips on the soles to prevent slipping on hardwood, vinyl, or tile floors. Add more grab bars around the home as needed. Add more lighting or brighter bulbs around the house. After all, the better you can see, the better you can avoid tripping over something as well.

With that being said, let's go back to balance. Stairs, ladders, and step stools cause a lot of falls even when we feel that our balance is perfectly fine. Keep everything you use regularly at arm's length and live on one level of the home if you live in a multi-level house. Aging happens and minor adjustments can keep us safe. A friend, neighbor, or family member can get or bring other items down for us when they visit. 

Are medications causing you to lose muscle strength or balance? Talk to your doctor about this so they can reverse the effects before you are unable to walk - both safely and altogether. This may include more routine exams, physical therapy, or a cane or walker.

#mobility
#exercise

Stay healthy; don't fall,

Patricia