Living a Fall Free Lifestyle

If you are over 65 and  have ever sustained a serious fall you know first hand how devastating it can be. Despite the fact that one in four Americans over the age of 65 falls each year, The National Council on Aging says that with proper care seniors can expect to live a full, healthy, fall free lifestyle.

BeneFit Personal Training is committed to supporting our clients in living an active and fall free lifestyle.  Here you’ll find tips, tools and strategies to keep your fall risk low and your quality of life high.  

Health:  Particular health conditions such as arthritis can increase your fall risk.But there are things that you can do to better manage  those conditions so that they do not lead to falls and serious injury.   

Home:  A safe home can become hazardous over time. Here are some strategies for keeping your loved ones safe at home. 

Habits: A lifetime of ingrained  habits such as wearing socks around the house or reaching for items on high shelves often need to be modified in order for loved ones to remain safe and fall free. Here are some common habits that  may have been fine in our 20’s but may need to be reassessed in our 70s.

Health

1. Conditioning: Older adults who are physically active can reduce their risk for falls and improve their ability to do daily activities safely and successfully. Working with a BeneFit personal trainer can help you regain the strength and confidence that you may have lost over the years and reduce your fall risk. 
2. Vision Impairment: In any given year, approximately 30 percent of adults over age 65 will fall. Having impaired vision more than doubles this risk. See you eye doctors each year and  make sure that you have the appropriate prescription.
3. Medications:  Certain prescriptions or over-the-counter medications such as sleeping pills can affect your balance.  Pay attention to any correlation in the use of these drug and your steadiness. Your  doctor can help you make the necessary adjustments.
4. Poor Nutrition: An inadequate diet leads to weakness, poor mental functioning and inability to engage safely with your surroundings. A nutritious diet supports the nervous system provides required energy and helps you think more clearly. 
5. Arthritis: Research has linked joint pain to an increased risk for falls. The more areas that arthritis affects the greater the odds you’ll take a tumble. Researchers say pain makes people avoid using the affected limb, which leads to muscle weakness, poor function, and greater unsteadiness. Another explanation is decreased function. Stiffness and poor mobility in the joints makes some people change the way they move. Each time you take a step, you bear about 80 percent of your body weight on a single limb. People with arthritis in their knee or hip tend to compensate for joint damage by shortening their stride or widening their step, practices that impair their balance. Consider seeing a  a physical therapist who can help to address these issues safely and without injury.
6. Obesity:  “People who are obese may have a harder time with balance,” said Christine Himes, of Syracuse University in New York. When obese older adults lose their footing, they may be less able to react quickly and stop a fall, she added. Consider working with an in-home personal fitness trainer. Your trainer will take the time to get to know you and how best to support you in reaching your fitness goals.  An added bonus is that sessions are private and tailored to your unique interests and preferences.
7. Other Chronic Conditions: More than 80% of seniors have at least one chronic condition like diabetes and stroke. Often, these conditions increase the risk of falling because they result in lost function, inactivity, depression, pain, or need for medications.

Home

1. Keep Floors Clutter Free. The easiest method for preventing falls is to keep your loved one’s home neat and tidy. Remove all clutter, such as stacks of old newspapers and magazines, especially from hallways and staircases.
2. Look for Trip Hazards. Home fixtures can contribute to falls, which can then lead to back pain and other injuries. Examine every room and hallway, looking for items such as loose carpet, slippery throw rugs, or wood floorboards that stick up.  All area rugs should be secured to the floor with carpet tape and loose floor boards repaired.
3. Consider Handrails or Grab Bars: These safety devices are crucial for going up and down stairs, getting on and off the toilet, and stepping in and out of the bathtub without injuring yourself.
4. Keep Home Well Lit:  To create a home that’s more suitable for an older resident, install brighter light bulbs where needed, particularly in stairways and narrow hallways. Experts recommends adding night-lights in bedrooms and bathrooms for better guidance at night.                   
5. Keep Cabinets Functional: To avoid using step stools and chairs, put the frequently used items such as plates, glasses or seasonings on lower shelves.                     
6. Find Solution for Slick Surfaces: Bathtubs and showers, as well as floors in kitchens, bathrooms, and porches, can become extremely dangerous when wet. To prevent falls on slick surfaces nonslip mats are an ideal solution.

Habits

1. Sit Less Move More: If you come from a long line of couch potatoes and have been inactive most of your life, beginning a daily exercise regimen may present a high psychological hurdle. But the benefits are well worth the effort.  Exercise can help you build stronger muscles, bones, and connective tissue,  increase your energy and balance and improve your gait. A Benefit personal trainer can design a fun and engaging program for you that is challenging yet safe. 
2. Rethink Your Wardrobe. You’ve been wearing your comfy socks around the house for decades. They haven’t posed a problem in the past.  But as we mature, they can become a serious slipping risk.  Preventing falls at home can be as simple as wearing shoes or sneakers around the house. However, if you are having a difficult time making that adjustment, try purchasing  non-slip socks that have grips on the soles of the feet. Additionally, avoid clothes that don’t fit properly.  Baggy clothes make falls more likely. Opt for properly hemmed clothing that does not bunch or drag on the ground.
3. Consider Seated Showers.  If you enjoy sinking into a nice warm bath tube at the end of day, the idea of taking seated showers may not appeal to you as much. However, a large number of accidents take place when people attempt to get in and out of the tub. Opting instead for a seated shower is a great way to lower your fall risk.
4. Use Assistive Devices as Prescribed:  Some seniors rather struggle a little bit without of a cane or walker than grow dependent on assistive devices. Discomfort or awkwardness during use can be a hinderance and the stigma that is often associated with these devices only adds to the emotional and psychological resistance. It’s important to realize that a fall will only worsen pre-existing health issues and could lead to long term and even life threatening injuries.  To encourage compliance, caregivers should have doctors routinely evaluate their loved ones’ assistive devices to ensure proper height, fit, and maintenance, and also counsel patients on correct use of the device. Additionally, look into assistive devices such as the ones offered by fashionablecanes.com that makes carrying a cane a fashion statement. 

*Every individual is unique. Your results and progress may not be the same as our other clients. Results vary based on your starting weight, activity level, eating habits and your adherence to our program.