Avoiding Falls––

Seniors Given Advice On Staying Upright

By Jan Howard

Falls are the leading cause of accidents in people over the age of 65, according to Jennifer Brennan, the rehabilitation manager at Ashlar of Newtown.

One in four people over the age of 65 who live at home will fall during the next year.

Ms Brennan spoke about “Avoiding Falls During the Fall” at Ashlar of Newtown’s September Lunch and Learn program on September 16 at Lockwood Lodge on Toddy Hill Road.

Following the presentation by Ms Brennan, therapists performed balance assessments on participants in the program.

“Multiple falls, or two in six months, is a problem and should be evaluated,” Ms Brennan said.

Falls can cause fractures and neurological problems, she said. “A lot of people recuperate, but some may need a cane or walker.”

The psychological impact of falling or a near fall can lead to fear that increases a self-restriction of activities, dependence on others, and further immobility.

Some falls are caused by poor eyesight or poor hearing, which affect balance. Other causes include conditions that affect strength and balance, and poor lighting or throw rugs in the home, side effects of medications that cause dizziness or loss of balance, and taking more than four medications at once or any new medications.

“Some medications cause a high risk because they throw off your equilibrium,” she said, such as tranquilizers, heart and blood pressure medicines, mood-altering drugs, and over-the-counter medications.

She advised participants to get regular checkups from their doctors, including an assessment of joints and balance. Have eyes and hearing checked once a year, and have foot problems evaluated and nails trimmed. “If your feet hurt, you put yourself at risk of a fall,” she said.

Also, get a check up if you feel dizzy, weak, confused, or unsteady.

“Walk slowly if you feel dizzy,” she said. When getting up in the morning or from a chair, the change can cause dizziness. “Wait, then go,” she suggested. Keep a flashlight by the bed and install nightlights in the bedroom and bathroom.

Certain exercises can help a person maintain flexibility, strength, and endurance. Get regular exercise, especially walking.

Among other tips offered by Ms Brennan: Consciously lift feet when walking; shuffling and dragging the feet can cause a fall. Do Tai chi. Make wide “U” turns rather than a sharp pivot. Move slowly when changing positions. While holding a counter or chair back, perform toe and heel raises for three sets of ten. Also, practice standing on one foot, then switch to the other foot. Repeat ten times and hold each one as long as you can.

The bathroom is one of the key places for falls. “A lot of falls happen in the bathroom,” she said. Have a rubber mat in the shower and remove any scatter rugs or bath rugs that are not taped down before they become a hazard. Raising the toilet seat makes it easier to get up and reduces the chance for falling.

Make sure there are grab bars in the tub or shower, she said.

When using a stepladder or stool, make sure it doesn’t slip under you, Ms Brennan said. “As a person gets older, they are not as mobile as they once were.”

Outdoors, be aware of surfaces that are not level due to frost heaves or are in need of repair. Watch for curbs.

 “Pets are a big hazard,” she said. “Try to be aware of where your pets are.”

Accumulation of “stuff” can also be a hazard, Ms Brennan said. “Try to keep your environment clutter free. Keep space open to move around in. Keep your area clean and open.”

People often fall when trying to get to a ringing telephone, she said. “Keep a cordless phone nearby or when you are outside. Sudden movements can cause falls.”

Eliminate chairs that are too low, avoid heavily waxed floors, and have railings installed on stairs.

“Regular exercise is very preventative for falls,” Ms Brennan said. Swimming is a great exercise because it is easy on the joints as well as water therapy.

Don’t smoke and limit alcoholic beverages to two, she said.

“Keep safe,” Ms Brennan said, “and don’t fall down and end up in the hospital.”