According to the World Health Organization (WHO), falls are the second leading cause of unintentional injury deaths worldwide. Not only that, but adults older than 60 suffer the greatest number of fatal falls. And if they do survive the fall, 20-30% suffer moderate to severe injuries, such as bruises, hip fractures, or head trauma.
Now that you're retired, the thought of falling can be scary, especially if you live alone. But with the right fall prevention interventions in Greeley, CO, you can significantly reduce your fall risk.
This article will go over the key things you can do to ensure you're safer and more secure, whether it's in your house or outside.
One of the most effective ways to prevent falls is to exercise. It improves coordination and balance, and it keeps your body strong, too. All these things come together to give you confidence with each step.
Balance training isn't tough to do either. There are simple chair exercises and stretching that can make a big difference over time. The key is consistency; just a few minutes each day can add up to greater stability and confidence.
If you're finding it difficult to be motivated, then ask your family and friends to join in. They can also help you set up a safe, clutter-free space to practice at home.
Part of reducing fall risks is strengthening your body. Balance exercises already address strength, but the reality is that those moves aren't created specifically to build up muscles.
The following can help you boost muscles in the legs and core:
These strength training options can help restore strength and stability. As a result, it'll be easier to get up from a chair, climb stairs, or catch yourself if you lose balance.
The best thing is that these exercises don't require a gym. You can do them at home with guidance from your doctor or physical therapist.
You can work on your physical wellness as much as you want, but if you don't have a safe home environment, you'll still have a high fall risk.
For safe senior living, you only have to make small adjustments. These actions can go a long way:
Another important part of senior fall safety is having good lighting, especially at night. Motion-sensor lights can help as well, since you won't have to find light switches in the dark.
Shoes play a surprisingly big role in preventing falls. You may already wear comfortable ones, but are they safe?
Older adults should wear supportive footwear with non-slip soles. Avoid wearing:
You may feel cozy and lazy at home, but don't wear just socks; these can easily slip on smooth floors. If you really don't want to wear shoes indoors, then at least opt for grip socks, as they provide some traction.
For those who have foot issues, consult with a podiatrist. They can recommend specialized shoes or inserts that improve support.
Some medications have unfortunate side effects that can cause falling, such as:
Even if you feel fine now, things can change, so review your prescriptions regularly with your doctor. Together, you can identify combinations that may be causing balance problems. They can then adjust the timing or dosage, or switch you to an alternative, so you'll experience a significant difference.
Clear vision and hearing are absolutely essential for balance and awareness. So you need to have regular eye exams to update glasses or treat conditions like cataracts or dry eyes.
You also need to check the lighting in your house. With adequate lights in each room, this will help make obstacles more visible.
In addition, hearing loss can be gradual, so you may not notice that your hearing's not as sharp as before. Having your hearing checked routinely ensures that issues are caught early on and that you're prescribed hearing aids if needed. You may have balance issues from hearing loss as well, so that can be addressed effectively, too.
Some older adults need additional mobility support, and that's okay. Using assistive devices doesn't signal weakness, and in fact, these devices can help you retain your independence.
Your doctor may suggest that you use a walker, a cane, a rollator, or another mobility aid. Whichever it is, it'll give you extra stability and reduce the chance of falling.
Make sure that before you use one, it's properly fitted and in good condition. You can even get yourself a grabber to reach objects instead of climbing or stretching.
Dehydration can cause dizziness, low blood pressure, and weakness. But the trouble is that the thirst sensation is blunted in seniors, so you may be thirsty, but not know it. It's essential that you're proactive about drinking water throughout the day, as that'll help maintain balance and energy.
Good nutrition is crucial, too. Eat a balanced diet with plenty of:
All of these support bone and muscle health. If you do fall, then the risk of fractures is much lower.
Living independently doesn't have to come to an end just because you're afraid of falling. Even those living alone can continue to do so, as long as they utilize fall prevention interventions.
By taking care of yourself and the environment you're in, you'll set yourself up for lower fall risks. And as a result, you'll be able to enjoy your golden years with confidence.
The Lodge at Greeley has a 24-hour emergency call system to ensure our residents have peace of mind. Want to learn more about senior living in Greeley, CO? Then contact us today.