A recent study by the University of Queensland has found residents having a fall in aged care facilities alone are costing the health system $325 million a year. The study agrees falls prevention is one of the best remedies. Find out about Injury Matters ‘Stay on your Feet®’ program for older people living at home.
As we age, staying independent becomes increasingly important. Injury Matters ‘Stay On Your Feet®’ program empowers older adults to reduce their risk of falls to remain healthy and independent.
Falls can happen to anyone, but the risk increases with age, with one in three older Australians experiencing a fall each year. However, falls are not inevitable—they can be prevented through simple steps you can do each day.
Staying active is one of the best ways to prevent falls. We need good balance for daily activities such as walking, bending over to put shoes on, or hanging out the washing machine. Try doing balance activities such as tai chi or standing on one leg every other day. As your balance improves, make them more challenging, like standing on one leg while brushing your teeth.
Strong legs are needed for daily tasks such as getting out of a chair, walking up and down stairs, or gardening. To reduce the risk of falls, incorporate strength exercises such as squats or heel and toe raises for 30 minutes every other day into your routine.
Staying healthy in both body and mind
Keeping our brains active improves our reaction time and alertness to hazards around us. Try activities such as puzzles, reading, and drawing to keep a healthy mind or join a social group. Some medications’ side effects, such as dizziness or blurred vision, can increase our risk of falls. Review medicines yearly and ask a GP or Pharmacist to explain the side effects.
Eating regular meals from a variety of food groups with nutrients such as calcium, vitamin D, and protein helps fuel your body. Incorporate vegetables in a variety of colours, such as onion, garlic, leek, broccoli, cauliflower, brussels sprouts, and green leafy varieties—these vegetables are most beneficial for muscle and bones.
Our home should be our safe place, but it is the leading location where falls occur. Home modifications do not need to be expensive, simple steps like clearing clutter, securing loose rugs, and popping a bell on pets can prevent you from tripping up. For those at greater risk improving lighting and installing grab rails in high-risk areas such as bathrooms can make the home safer. Look after your feet by wearing supportive, non-slip footwear and have your feet checked by a Podiatrist yearly. Age-related eye problems can often go unnoticed, so regular vision checks are important for early intervention.
Stay On Your Feet® provides free fall prevention guides, checklists and online tools to help you stay healthy and independent. For more information or a free information pack, visit www.stayonyourfeet.com.au or call 1300 30 35 40. (https://www.injurymatters.org.au/programs/stay-on-your-feet/ )
