When we’re younger, falling down is seen as a natural part of development. When we’re a little older, falls might be seen as funny. But for seniors, falls are no laughing matter.
As we age, falls become more likely, for a number of reasons. During the aging process, we typically lose some balance and mobility, both of which can contribute to falls.
In fact, falls are the leading cause of both non-fatal and fatal injuries among seniors in the United States. According to the National Coalition on Aging, an older adult is treated in the emergency room after a fall approximately every 11 seconds.
Because of this, fall prevention is important for seniors and their loved ones. Whether you’re a senior yourself or caring for one, there are steps you can take to lower the risk of falling.
Read on for a look at four basic fall prevention steps.
Fall prevention step 1: See a doctor for regular checkups.
While you may not be able to fully protect yourself from the effects of aging when it comes to falls, there are things you can control. For example, certain prescription and over-the-counter medications can cause side effects or interactions that may make you more likely to become dizzy or fall.
In addition, you should also talk with your doctor if you do fall. Don’t be embarrassed. Instead, tell your doctor details about the fall, including where you were, when it happened and how you fell. He or she might be able to provide suggestions on preventing future falls based on that information.
You should also see your eye doctor regularly, since vision problems can increase your risk of falling. If you require vision correction, it’s important to be sure that your glasses or contact lens prescription is as up-to-date as possible.
For anyone age 55 and older, if a fall occurs, your primary care physician should be notified so that appropriate treatment for low bone density can be implemented in the event of a fracture. This can aid in preventing future factures and improve overall musculoskeletal health.
Fall prevention step 2: Get regular exercise.
Because many falls are the result of decreased balance or mobility, staying active is one key way to help prevent them. Most experts recommend getting at least 150 minutes of moderate exercise each week, which averages out to just more than 20 minutes per day.
While any physical activity is good for you, it’s important to get a wide range of exercise. You’ll want to include cardiovascular activity to get your heart pumping, strength training to keep your muscles strong and balance exercises to help maintain your balance.
Fall prevention step 3: Consider your shoes.
This may seem like a silly step, but it’s an important one! Because we get out of balance somewhat as we age, shoes we previously wore may no longer work for us.
When choosing shoes, look for ones that offer plenty of support and have nonskid soles. While shoes like flip-flops may be comfortable, they can greatly increase your risk of falling since you can actually slide out of the shoe easily.
It’s also a good idea to avoid walking around in your home in just your socks, since they can also be slippery.
Fall prevention step 4: Remove hazards in the home.
This one can be a complex challenge, because there are many items in the home that can contribute to a fall. But there are some basic changes you can make to improve your home’s safety.
Take a walk through the home, looking for potential hazards.
Have loose rugs? Either remove them or secure them using double-sided tape or slip-resistant backing.
Is the house cluttered? Clear out wide pathways in every room that make navigating the room easier.
Are phone cords or electrical cords on the floor or stretched across an area of the room? Secure them in a way that they aren’t tripping hazards.
Is the home dim? Add lighting throughout the home to help you find your way around, even in the nighttime.
You can also improve your home’s safety by adding nonslip mats in the bathroom and handrails in the bathroom and on the stairway.
Not sure if you’re doing enough to prevent falls? Talk with your doctor about fall prevention strategies you can implement. Find a doctor here.
Tunapokuwa wachanga, kuanguka huonwa kuwa sehemu ya kawaida ya ukuzi. Tunapokuwa na umri mkubwa kidogo, kuanguka kwaweza kuonwa kuwa jambo la kuchekesha. Lakini kwa wazee-wazee, kuanguka si jambo la kuchekesha. Kadiri tunavyozeeka, ndivyo tunavyoweza kuanguka kwa sababu mbalimbali. Wakati wa kuzeeka, kwa kawaida tunapoteza usawa na mwendo, na yote mawili yanaweza kusababisha kuanguka. Kuanguka ni moja ya sababu kuu ya majeraha ya kifo na ya kuua kwa wazee nchini Marekani. Kulingana na Shirika la Kitaifa la Kuuguza Wazee, mtu mzima wa umri wa miaka kumi na moja hupata matibabu katika chumba cha dharura baada ya kuanguka. Kwa sababu hiyo, ni muhimu kwa wazee na wapendwa wao kuzuia kuanguka. Iwe wewe ni mzee mwenyewe au unamtunza mzee, kuna hatua unazoweza kuchukua ili kupunguza hatari ya kuanguka. Soma juu ya hatua nne za msingi za kuzuia kuanguka. Hatua ya kwanza: Tafuta daktari kwa ukawaida. Ingawa huenda usiweze kujilinda kabisa kutokana na athari za uzee unapohusiana na kuanguka, kuna mambo unayoweza kudhibiti. Kwa mfano, dawa fulani zinazopatikana kwa dawa za dawa na zisizopatikana kwa dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa za dawa. Kwa kuongezea, unapaswa pia kuzungumza na daktari wako ikiwa utaanguka. Usiwe na aibu. Mweleze daktari wako kuhusu kuanguka kwako, ikiwa ni pamoja na mahali ulipo, wakati ulipotokea na jinsi ulivyoanguka. Huenda akaweza kutoa madokezo kuhusu jinsi ya kuzuia kuanguka wakati ujao kwa kutegemea habari hiyo. Pia unapaswa kumwona daktari wako wa macho kwa ukawaida, kwa kuwa matatizo ya kuona yaweza kuongeza hatari yako ya kuanguka. Ikiwa unahitaji kurekebisha maono, ni muhimu kuwa na uhakika kwamba miwani yako au lensi ya mawasiliano ni ya kisasa iwezekanavyo. Kwa mtu yeyote mwenye umri wa miaka 55 na zaidi, ikiwa kuanguka hutokea, daktari wako wa huduma ya msingi anapaswa kuarifiwa ili matibabu sahihi ya wiani wa mifupa ya chini yaweze kutekelezwa katika tukio la kuvunjika. Hii inaweza kusaidia katika kuzuia bili za baadaye na kuboresha afya ya jumla ya misuli na mifupa. Hatua ya 2: Fanya mazoezi ya kawaida. Kwa sababu kuanguka mara nyingi ni matokeo ya kupungua kwa usawa au mwendo, kukaa hai ni njia moja muhimu ya kusaidia kuzuia kuanguka. Wataalamu wengi wanapendekeza kufanya mazoezi ya wastani ya dakika 150 kila wiki, ambayo kwa wastani ni zaidi ya dakika 20 kwa siku. Ingawa utendaji wowote wa kimwili ni mzuri kwako, ni muhimu kupata mazoezi mbalimbali. Unataka kujumuisha shughuli za moyo na mishipa ili moyo wako upumue, mafunzo ya nguvu ili kuweka misuli yako imara na mazoezi ya usawa ili kusaidia kudumisha usawa wako. Hatua ya 3 ya kuzuia kuanguka: Fikiria viatu vyako. Huenda hilo likaonekana kuwa hatua ya kipumbavu, lakini ni hatua muhimu! Kwa sababu tunapozeeka, huenda viatu tulivyovaa kabla ya kuolewa vikatoweka. Unapochagua viatu, tafuta viatu vinavyotegemeza sana na vyenye sufu zisizoweza kuteleza. Ingawa viatu kama vile flip-flops vinaweza kuwa vizuri, vinaweza kuongeza hatari yako ya kuanguka, kwa kuwa unaweza kuanguka nje ya viatu kwa urahisi. Pia ni wazo zuri kuepuka kutembea-tembea nyumbani mwako ukiwa na soksi zako tu, kwa kuwa zinaweza pia kuwa zenye kuteleza. Hatua ya 4 ya kuzuia kuanguka: Fanya kazi ya kuondoa hatari za kuanguka. Hii inaweza kuwa changamoto kubwa kwa sababu kuna vitu vingi nyumbani vinavyoweza kusababisha kuanguka. Lakini kuna mabadiliko fulani ya msingi unayoweza kufanya ili kuboresha usalama wa nyumba yako. Tembea nyumbani, ukitafuta hatari zinazoweza kutokea. Je, una mazulia yaliyopunguzwa? Futa au funga kwa kutumia mkanda wa upande mbili au kifuniko kisichoweza kuteleza. Je, nyumba imefadhaika? Fanya njia pana katika kila chumba ili iwe rahisi kuzunguka chumba hicho. Je, kamba za simu au za umeme ziko ardhini au zimepanuka katika sehemu fulani ya chumba? Kuweka yao katika njia kwamba wao si tripping hatari. Je, nyumba ni giza? Weka taa za taa katika nyumba yako ili iwe rahisi kupata njia, hata wakati wa usiku. Unaweza pia kuboresha usalama wa nyumba yako kwa kuongeza vitambaa visivyoweza kuteleza katika bafu na handrails katika bafu na kwenye ngazi. Je, hujui kama unafanya vya kutosha kuzuia kuanguka? Zungumza na daktari wako kuhusu mbinu za kuzuia kuanguka ambazo unaweza kutumia. Tafuta daktari hapa.