Twenty Steps to a Safer You
Mary, a 72-year old woman, was the picture of health. Sure, she slowed down in her advancing years, but nothing stopped her – that is until she tripped on a throw rug inside her home. A simple slip and fall left Mary with a broken hip. Having no options, Mary was placed in a long-term care facility for rehab, but what happened next is everyone’s worst nightmare. Mary’s general health started to deteriorate rapidly, leading to other health problems, such as bedsores and general muscle weakness from her inability to move without excruciating pain. It was not long before pneumonia set in. Mary’s 3- month rehab turned into a year – in fact, she never left that nursing facility.
Did you know, approximately 40% of people over 65 fall each year? 20- 30% suffer moderate to severe injuries, which increase the risk of admission to hospitals and even long-term care facilities. More importantly, falling increases your risk for premature death. People over 65 are at a greater risk of falls due to a general decrease in body strength, walking or balance problems, general decline in health and some prescription medications. Most falls involve some type of injury. Fractures are the most common, found mostly in the hip, leg, arm, hand, spine and pelvis. Head injuries are also of major concern.
Three out of 4 falls occur within the home.
But, there are things you can do! Twenty tips to a safer you:
1. Get moving. Regular exercise should be a part of your daily routine, whether it’s a walk around the block or aerobics for seniors. Do not start an exercise regime without consulting your physician, and, pace yourself. You are not training for a marathon; you are trying to stay active!
2. Use it. Things like canes and walkers should not be source for embarrassment – they just might prevent you from toppling over! But beware – know how to properly use these devices and make sure they are appropriate. Never use someone else’s cane.
3. Don’t use it. Never “furniture walk”. Things like your night table and the chair are not meant to support your balancing weight. One wobbly table can send you crashing to the floor!
4. Watch it. Don’t walk on wet floors. Clean up spills as they happen. Get rid of all throw rugs, and make sure all carpeting is firmly tacked down.
5. Wear it right. The days of strappy sandals and flip-flops are gone. Make sure your shoes fit well and have rubber soles. Go for comfortable flats. Watch what you wear. Pants too long? Nightgown dragging on the floor? This can lead to tripping. Shorten them up or get clothes that fit.
6. Clean it. Get rid of obstacles. Tack cords out of the way and clean up clutter. Make sure pathways are clear.
7. Light up. Make sure your home has sufficient lighting. Use nightlights in bedrooms and bathrooms to avoid tripping late at night. Install light switches at the top and the bottom of the stairs.
8. Tape it. Use brightly colored tape on the edges of your steps so you can see them. Use non-stick grippers in showers, tubs.
9. See it. Make sure vision checks are a regular part of your healthcare prevention. Poor eyesight leads to falls. Have glasses? Wear them as prescribed.
10. Grab it. Use handrails on both sides for steps. Install grab bars in the bathroom – towel racks are not built to support you.
11. Sit. Having trouble getting in and out of the tub? Install a shower seat and hand-held showerhead. Sit down when doing chores, such as folding laundry and cutting up vegetables.
12. Grip it. Wrap padding around thin-handled utensils and use thick-handled coffee mugs to avoid spills or having to reach down to the floor to retrieve them.
13. Reach wisely. Keep things like phones, close to you to avoid rushing to answer it. Try a cordless phone. Don’t over-extend yourself – if it’s out of reach, walk over to it. Too high? Use a stool – with extreme caution. Lower your most-used items to a lower shelf.
14. Educate. Know your meds. Some medications have side effects, such as dizziness. Talk to your pharmacist for the side effects and be aware of your risks.
15. Slow down. Take your time. Rushing only increases chances of being clumsy.
16. Nap it. Not getting enough sleep often increases clumsiness and decreases alertness. Felling tired and fatigued? Rest up.
17. Tame it. Take time for yourself. Stress can lead to balance problems and poor judgment. Try meditation or a warm soak. Read a book, or call a friend.
18. Know thyself. Let’s face it, when we get older, some things become more difficult, even impossible. Don’t take your neighbor up on that hiking trip unless you hiking is a normal part of your workout routine.
19. Realize. Know that even though you may be getting older, you don’t have to stop the things you enjoy. Some modifications may have to be made – shorter walks, avoiding wintry weather, etc., but keeping active is keeping healthy.
20. Ask. There’s no shame in asking someone for help. We all need some from time to time. Rather to ask than to be sorry and suffering. But, don’t forget to problem solve. If reaching the canned goods down from the shelf happens all the time, ask for help to move them rather than asking help every time you need it.
Even if a fall does not result in injury, it can wreak havoc on your confidence. As many as 25% of those over 65 who have suffered a fall say they avoid common daily tasks for fear of falling. The trouble is, without these simple day-to-day activities, your muscles and bones can become weaker, making you more prone to falls.
Getting older does not necessarily mean you have to give up a healthy, active life. Safety and moderation are often the keys to an active, happier you!
