Fall Prevention Strategies to Help Seniors Stay Safe in Inverness
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Elvis Presley didn't miss a step while filming scenes from Follow That Dream at the courthouse in Inverness, FL, and you don't have to either. Unfortunately, falling is the leading cause of injury for Florida residents age 65 and older, according to the Florida Department of Health. You can avoid becoming part of this statistic with the right fall prevention strategies.
Keep reading for the senior safety tips you need to keep enjoying Inverness's picturesque downtown for years to come.
Why Are Seniors More at Risk for Falls?
Several factors make us more likely to fall as we age. This complicates aging in place.
Older adults may not hear or see as well as they did when they were younger. Reflexes can be slower. Some health conditions can make you more likely to lose your balance, like:
- Diabetes
- Heart disease
- Thyroid problems
- Blood pressure that drops when you get up
Medications can cause dizziness as a side effect. Combinations of medications may also cause dizziness or confusion.
Finally, many seniors have some degree of sarcopenia, which is a loss of muscle mass, strength, and function. This increases the risk of falling because walking, standing, and climbing stairs become more difficult.
Fall Prevention Strategies at Home
Injury prevention starts at home. Making a few simple changes can lower your risk of falling.
Remove Obstacles
The first step is removing anything that might become a trip hazard from walkways. This includes electrical cords and phone cords as well as furniture like coffee tables, magazine racks, and plant stands.
Remove throw rugs or attach them securely to the floor. Repair or replace any loose floorboards or carpet as soon as possible.
Make Items Accessible
Storing the items you use most often within easy reach lowers the risk of falling while searching or reaching for objects. Think about what you need in each room in your home, like clothing, dishes, food, towels, and toiletries.
Increase Bathroom Safety
Put a nonslip mat in the shower if you don't already have one. Grab bars for the shower and next to the toilet can provide additional balance support.
Keep Your Home Well-Lit
Good lighting in your home helps you see obstacles before you trip over them. Having a lamp within easy reach of your bed is a good idea in case you get up during the night. Be sure that any lamp cords are tucked out of the way, though.
Keep a clear path to the light switches in each room. You might consider having night lights in the bedroom, bathroom, and hallways.
Store flashlights in convenient places in case the power goes out. Testing your flashlights periodically will help ensure the batteries are still good.
Stay Physically Active
Exercise helps prevent muscle loss and can improve balance. Ask your healthcare provider about what types of exercise are best for you. Aim for a combination of aerobics, strength training, and balance exercises.
Aerobic Exercise
Aerobic exercise boosts endurance in your lungs, heart, and circulatory system. It lowers the risk of conditions like diabetes and heart disease. Moderate-intensity aerobic activities include:
- Swimming
- Bicycling
- Brisk walking
- Dancing
- Pickleball
Aerobic exercise should increase your breathing and heart rate, but it shouldn't make you feel dizzy or cause pain.
Strength Training
Strength training is also called resistance training. Building muscle helps you do everyday activities like carrying groceries and getting out of a chair. Strength training supports good posture and better balance.
You can use resistance bands, weight machines, or weights. Body weight exercises like squats, lunges, and arm circles are also effective.
Proper form is crucial for resistance training. You can schedule a session with a personal trainer or take a class to learn the right technique.
Balance Exercises
Balance exercises focus specifically on maintaining your stability. You can follow a program like yoga or tai chi. You can also incorporate individual exercises into your workouts, like:
- Standing on one foot
- Walking heel to toe
- Walking backward or sideways
- Standing on a wobble board
Have a wall or sturdy chair nearby if you need support while doing balance exercises.
Ask About Your Medications
Talk with your healthcare provider about the medications and supplements you take. Your doctor can tell you about side effects or medication interactions that could make you more likely to fall. They may be able to prescribe a different medication that doesn't have the same side effects.
Get Regular Vision and Hearing Exams
Regular eye and hearing exams are essential to help identify changes in your sight or hearing before they cause a problem.
Wear your glasses or hearing aids as directed by your doctor. You may need time to adjust to new eyeglasses. Work with your audiologist to be sure your hearing aids fit well.
Choose the Right Shoes
You can promote better balance by wearing the right shoes. Avoid floppy slippers, shoes with slippery soles, and high heels. Walking in socks can also make you more likely to fall.
Flat shoes with a nonskid sole are an important part of your injury prevention plan. Your shoes should fit properly. Sensible shoes can lessen foot and joint pain in addition to helping prevent falls.
Use Mobility Aids
Your healthcare provider may recommend assistive devices for balance support. A cane or walker can give you additional stability.
Walkers and canes come in various styles. Discuss the options with your health care provider to find the device that will be the most helpful for you. Mobility aids should be the right size for you and work correctly.
Prevent Falls to Protect Your Health
These fall prevention strategies can help keep you safer and more active. Simple steps, like removing trip hazards from your home and exercising to increase stability, can significantly improve your quality of life.
Highland Place Assisted Living in Inverness provides a safe and supportive environment, giving you worry-free retirement living. Our assisted living community is designed with your safety and comfort in mind. We offer personalized assistance with daily tasks that meet your needs and respect your independence.
Schedule a tour of Highland Place today to see how you'll feel right at home in our individualized, carefree living community.