This blog is compiled by Athira Krishnan, a content writer for Proactive For Her.
Why are seniors more prone to falls?
As you grow older and enter the senior phase of your life, your overall strength, sense of balance and flexibility naturally reduces. The muscles tend to become weaker and poor vision also develops. A combination of some or all these factors makes the elderly more prone to falls and injuries. Older people also tend to develop medical conditions in their old age that will also contribute to their feeling of impairment.
In order to modify their living space to make them feel more safe and comfortable, one needs to observe and understand their daily activities, routine and requirements and changes can be made accordingly to minimise, if not prevent risks.
What exercises can be done to prevent falls?
All of the below mentioned exercises must be done under supervision by the family member/care-giver/physiotherapist. One must make sure that they don’t lose balance and proper support is given while exercising.
- Straight-line walking exercise - Draw a straight line with chalk/apply tape in a straight line on the floor. Ask the senior person to walk along the straight line with the physiotherapist and/or caregiver/family member standing behind them to support them if necessary. Ask them to walk along the line as much as possible. Once comfortable, do 2-3 rounds of this exercise.
- Obstacle walking - Along a straight path, place small objects like a small pillow, a rolled towel etc at regular distances. Ask the elderly person to step over and walk carefully over the obstacle. Provide assistance if necessary.
- Heel raises - Ask the elderly to stand in front of the back of a chair with their feet placed 6-8 inches apart. They have to then slowly lift up their heels till their standing on their toes. While performing this exercise, ask them to hold onto the chair for support and balance. Do this for 8-10 repetitions.
- Single leg stance exercise - With the chair in the same position as the previous exercise, the elderly person must hold onto it with both hands. Ask them to slowly lift one leg off of the ground and balance themselves on the other leg for 5 seconds. Return to the starting position and then do the same with the other leg. This exercise must be performed alternatively for both legs, 3-5 repetitions for each leg. Once accustomed, try and increase the time spent standing on one leg.
- Sit to stand exercise - Instruct the elderly person to sit on a comfortable chair and scoot their hips to the edge so both their feet are placed firmly on the ground. Now ask them to slowly lean forward and stand. Once they’re standing upright, ask them to slowly return back to the sitting position slowly (Instruct them to not plop down on the chair suddenly/with force). Repeat this motion 8-10 times. Slow and controlled movements are the key for maximum muscle benefit.
- Walking - Inside the house or outside, if possible. A few modifications can be made for maximum benefit.
- Slowly increase the speed while walking for short distances
- Change the direction - Ask them to walk sideways and backwards
- Walk while holding any item in hand. This will help in coordination.
- To increase coordination, ask them to walk to the beat of the music
- Try walking in a circle
- Strengthening - Do simple weight training exercises like lifting weights. Start with a 1-2 kg dumbbell. If a dumbbell is not available, they can use a filled water bottle too. This will help in bicep, tricep and grip strengthening.
- Mini squats - Ask them to assume the standing position with their feet shoulder-width apart and their hands on the back of a chair, table or countertop for balance, and bend their knees as if they're going to sit down. Stop a third of the way down and straighten back up. This will help in strengthening the core, back and leg muscles.
- Endurance - For increased endurance, ask the elderly person to walk in and around the house a few times a day. This will help them in familiarising the layout of the house and they are more likely to remember obstacles or places to avoid. Gradually increase the number of exercises to develop strength and endurance.
What changes can be made in the environment to make it a safer space?
Small and basic changes can be made in their living space that will help in easier navigation and will go a long way in making them feel safer and secure.
- Proper shoes/slippers with good grip or shoes recommended must be worn to reduce risks of slipping, tripping and falling.
- Install handles/grab bars wherever possible in the bathroom/in the house.
- If small children live in the same space, make sure the floor is de-cluttered and small toys are moved out of the way/stored away immediately after use.
- In the bathroom, place non-slip/grippy mats. After use, try and maintain the floors as dry as possible.
- Consider trading traditional switches for glow-in-the-dark or illuminated switches. Easily navigate it during the night. Make sure the light switches are easy to access and preferably closer to the bedside. The pathway to the light switch needs to be free of any obstacles. Make clear paths to light switches that aren't near room entrances. Prefer switching to having small night lights or glow in the dark lights close to their bedside and near stairs and bathrooms. Place night lights in your bedroom, bathroom and hallways. Consider trading traditional switches for glow-in-the-dark or illuminated switches. Turn on the lights before going up or downstairs. Store flashlights in easy-to-find places in case of power outages.
- Install toilet seats for the elderly. These are very common and easy to purchase with models ranging from foldable to attachable to permanent fixtures.
- Ask them to avoid staircases as much as possible. Use lifts instead. If there’s no other option but a staircase, make sure they’re using it with someone for support as the risk of falls and tumbles on staircases are extremely high.
Make an appointment with your doctor
Begin the steps towards fall prevention by making an appointment with your doctor.
Try to discuss the following in your appointment.
- Reviewing medications that can potentially cause dizziness and loss of balance. Medications that lower blood pressure and blood sugar also come under this category. The dose of these medications has to be adjusted with age.
- If you have some eye or ear conditions, they may increase your risk for falls too. Get tested and find the necessary treatment on time.
- If you or the person you care for, has experienced falls in the past, try and work with your doctor on specifically developing prevention strategies for what caused it.
What are the social and mental consequences?
Due to the increased dependence on their family/caregivers and limitations in their daily lifestyle, it is very easy for them to revert into a shell and minimise social contact. Since finance is also a constraint since they’re older, they are forced to depend on their family for support. They feel as though the quality of their life decreases and that they are incapable of being independent. Because of all these factors, they tend to become reclusive and depressed. Since their cognitive and motor functions decrease with age, they understandably become anxious. Fear and doubts creep into their mind with thoughts like “what if I fall”, “I’m scared to do this activity by myself”, “I don’t want to burden my journey”, etc. Even if they do end up falling, some of them don’t report it out of embarrassment. Using walking aids also adds to this feeling.
In conclusion
The elderly are a wonderful and cherished sector of all our lives. Always give them motivation and encourage them to be social and do activities of interest. Moral and emotional support will go a long way in improving their quality of life. Make them understand that it is okay to ask for help and speak out about their concerns. Being mentally and emotionally secure will make an impact in their day-to-day life.
The elderly are at higher risks for fall and injury due to the natural decreased ability of their body. Creating a safe space for them in their living space and providing moral support will help them significantly. Make sure that support and guidance is given whenever necessary.
Disclaimer: This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
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