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We’ve heard of an emergency evacuation plan: every public agency is supposed to have one or is it every agency with more than five employees is required to post the nearest plan of evacuation in case of an emergency? In any case, as individuals, we must take responsibility for our personal safety and be aware of how to get out if the need arises. Always be aware. As aging adults, it is important that you take the same responsibility and follow a fall prevention plan to reduce the risk of falling.
Engaging in consistent exercise routine, done either seated and/or standing, is the best thing you can do to minimize the risk of falling. However, preventing a fall involves more than balance training, it requires awareness of environmental, pharmaceutical, and dietary risk factors. In other words, there is not a one-size fits all approach to staying upright. In addition to being aware of and respecting physical limitations associated with aging, an individual must be aware of his surroundings, his medications and what he eats. An effective fall prevention plan would increase awareness of factors contributing to a greater risk of a fall then empower a person to make reasonable modifications that reduce the risk of fall. Remember, falls are accidents! No one plans on falling but with some education, you can reduce the risk of a tragic event happening to you or a loved one.
The first thing to do is to get started on an exercise routine. It doesn’t matter what level you start, just get going! Your body will adapt and improve with consistent practice. Don’t try to do it all at once, afterall, Rome wasn’t built in a day! Take 5 to Exercise each day and you will notice improvements during your activities of daily living. The four components of a thorough fall risk reduction exercise plan are:
1. Flexibility
2. Balance
3. Strength
4. Endurance
Make sure to address each of these components in your exercise routine. This can be a lot to remember so follow along with a senior exercise video as you reduce the risk of a fall.
Secondly, check your environment! Believe it or not, 2 out of 3 falls occur in the home and 70% of falls at home occur in the bathroom. A simple home checklist will provide a guide to go through your home (or apartment) and look for specific risk factors. Look for local, non-profit agencies that serve older adults at a discounted rate: affordable, quality service, like Rebuilding Together. Installing grab bars in the shower, removing throw rugs, or using night lights should not be taken as an ageist insult but rather an opportunity to demonstrate your wisdom for remaining safe within your environment.
Learn, Learn, Learn…what your medications are doing to your body. Find out what organ is primarily affected by each medication you are currently taking. I can tell you already that medications take a toll on your liver which is why it’s important to drink plenty of water and try to eat a healthy diet. Some people are surprised when I discuss diet as a fall risk factor but not eating a healthy, fruit and vegetable-based diet will affect your physical strength and mental clarity. Lean proteins, calcium supplements, plenty of fruits and vegetables and half your body weight in fluid ounces is a good nutritional guideline to try to follow.
Here’s a good start to your own Fall Prevention Plan:
1. Get started in a consistent exercise program, either with friends or at home.
2. Check your environment for fall risk factors
3. Learn about your medications
4. Eat a healthy diet
5. Get plenty of sleep
6. Drink at least 5 bottles of water daily.
The Fall Prevention Lady
All Content Copyright © 2007-2010, Take 5 to Exercise.
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