How to Take a Stand against Falling

At AES Therapy and Fitness, we work with many seniors to help them build the strength, balance and fitness they need to prevent falls, recover from falls, and stay fit - so they can maintain a high quality of life.

Nearly 30 million seniors aged 65+ fall every year. This translates into three million emergency room visits, 800,000 hospitalizations, and 28,000 deaths annually.

After a fall, seniors can become physically isolated and withdrawn from friends and loved ones. While recovering from a fall injury, people become more cautious. This changes their gait and posture - increasing the risk of another fall.

If you want to hold onto the spring in your step and avoid falls, try these easy solutions to boost your balance and regain your confidence.

Prioritize Your Strength and Vitality

• Start your day with a low-impact cardio activity to get your metabolism going. Follow this up with five minutes or more of meditation. Studies show it decreases anxiety, blood pressure, and can lower risk of infection. Meditation can also reduce binge behaviors such as alcohol abuse, overeating, and smoking, preventing related muscle and bone mass losses.
• Work with your trainer on exercises that can be applied to how you increase your coordination and ability to maneuver around key areas of your home, like from the kitchen to the restroom. Consistency is key. Plan to attend two to three fall prevention classes per week. You will see results within 90 days.
• As you improve your strength, balance, and coordination, share your fitness tips with friends and family members who are finding it difficult to stay active. Not long ago, women were discouraged from strenuous exercise. Encourage your friends to get up and on their feet and you’ll have a new accountability partner who can join you in classes.

Maintain the Health of Your Eyes and Ears

• Your fall prevention program should focus on strength and flexibility - and takes into account changes in your hearing and vision.
• Make sure to stick with your annual vision and hearing checkups. Your inner ear system is critical to maintaining balance as you age, so make sure to keep it healthy.

Plan for Daily Functions

• Make sure you plan out the important paths and make them free from potential problems. For example, make sure you have a quick path to the restroom that is free from obstruction and well lit, for when you’re in a rush or wake up in the middle of the night. Lighting is crucial in your home. In dim lighting - you may miss things that are dangerous for you. The threshold of a doorway, features that stick out of your wall, and puddles of water on the bathroom floor are potential problems that you should prepare to address to prevent falls.
• Don’t overextend your arms to reach for the top of your refrigerator or stoop to pick up a pen, instead learn to use a step stool or reacher whenever possible. If you are in an assisted living situation, use your caregivers help, rather than risk serious injury.
• To avoid slipping, make sure rugs are stapled or taped down. Purchase slippers with a strong grip to make it through slippery surfaces. Flip flops are a no-no, as you risk slipping out of them and losing your balance.
• Getting up in the middle of the night means rapidly switching from laying down to sitting up or standing position, which changes blood pressure rapidly. When blood pressure drops suddenly, you can lose consciousness. It is important to move slowly between sitting and standing to avoid possible falls.

Prep your home

• Some people may overestimate their physical abilities as they age. Everyday activities may seem easy now, but it’s important to prepare for the future. Some of those preparations include: Installing safety rails for all stairwells throughout your home. Convert small steps to a slight slope when possible.
• Using rubber rugs with a strong grip. These rugs can help you navigate slippery surfaces in your bathroom and kitchens safely. Install safety bars as needed near the sink, shower, cupboards, and other frequented areas.
• Clutter can be your worst enemy. Consider donating unused objects and furniture, instead of hoarding them. Small objects can easily fall or get in the way and become problematic, while big pieces of furniture can get in the way of safe paths throughout your home.
• Make sure you have a cushion of safety throughout all major walkways. Find places where you might have to take a step backwards, a leading cause of falls, in order to navigate. Think about whether or not you really have adequate space and support to prevent a fall.

How to get started
A good fall prevention program leads to higher quality relationships with your caregivers and family members. There are many ways you can start improving your strength and vitality, as well as preventing falls in the first place by setting up a safe and secure home.

Reach out to the right professionals for the job. People get used to relying on one health practitioner, despite the fact their needs will change. Consider seeking counsel from the dozens of professionals at your disposal who can help with your different needs.

Remember that the definition of fitness is being able to get through your day-to-day activities with energy left over. The goal of fitness is not looking like an airbrushed model, but to feel like the best version of yourself.

To get the time, attention, and genuine care you need to thrive as you age, communicate early and often with your caretakers. Rely on the experts who can help you-the gerontologists, physical therapists, occupational therapists, social workers, neurologists, and more. Being independent doesn't mean going at it alone. There are also many resources out there, from local fall prevention classes to senior fitness fairs, where you can meet like-minded individuals who are committed to their own strength and vitality. Sign up for one.

By Alysa Stanford, Clinical Exercise Physiologist, AES Therapy & Fitness, an AEC Living Company