Fall Prevention and Senior Health: Simple Steps for Staying Safe and Independent at Home
Maintaining our strength, balance, and overall well-being as we age is essential, especially in preventing falls. The good news is that many falls can be avoided with proper techniques, even though they remain a leading cause of injuries among older adults.
To reduce the risk of falls and promote healthy, independent living, ADEP Care assists seniors and their families in taking simple daily actions. Here is what you should know:
1. Stay Active with the Right Exercise
Being physically active is one of the most effective ways to prevent falls, but not all types of exercise are equally beneficial.
Resistance and balance training: Improving stability requires a combination of strength and balance exercises.
Tai Chi is especially beneficial. It has been shown that practising for at least 3 hours each week significantly decreases the risk of falls.
Even small, regular activities can have a meaningful impact.
A physiotherapist or personal support worker (PSW) can help you identify suitable and safe exercises if you're unsure where to start.
2. Review Your Medications Regularly
Did you know that taking certain medications can make you more likely to fall?
It's crucial to discuss all of your prescriptions with your doctor at least once a year. This covers supplements and over-the-counter medications. The decision to take off drugs that have a high risk of falls might be made jointly. These frequently used drugs include those for depression, anxiety, high blood pressure, and sleep issues.
Making decisions together with your physician helps you maintain your safety while efficiently managing your health.
3. Be Mindful of Vitamin D
For strong muscles and healthy bones, vitamin D is necessary. For elderly individuals, experts recommend 1,000 IU of vitamin D daily. But use caution; better results aren't always associated with higher dosages. In reality, an elevated risk of falls has been associated with excessive vitamin D intake. Before starting any new supplement regimen, speak with your physician.
4. Make Your Home Safer
Making minor adjustments around the house can significantly reduce your risk of falling. Here is a helpful checklist:
Clear away any exposed electrical cords, loose rugs, and clutter.
Keep walkways well-lit and free of obstructions.
Avoid keeping everyday objects in high or hard-to-reach places.
Wear supportive, sturdy shoes or non-slip socks to ensure stability.
Consider adding stair railings, non-slip mats, or grab bars if needed.
To keep your home safe and organized, our PSWs can assist with evaluating your space and providing light housekeeping support.
5. Don’t Skip Your Preventive Health Checklist
Fall prevention is just one part of maintaining good health as you age. Here are other steps you should take regularly:
Discuss bowel or bladder issues with your doctor.
Review your ability to drive safely.
Keep an updated medication list.
Ask for support with meals, bills, or errands if you need it.
Stay socially connected.
Get screened for osteoporosis.
Stay current on essential vaccines:
Pneumonia
Shingles
Tetanus (Td booster)
Flu shot
COVID booster
You’re Not Alone — We’re Here to Help
Our personal support professionals at ADEP CARE are here to help you or your loved ones live well, confidently, and safely at home. We don't just provide everyday care; we are only a phone call away, whether you need assistance with mobility, medication reminders, or just someone to check in with regularly.
Sources:
UpToDate: Falls – Prevention in community-dwelling older persons
UpToDate: Preventive health care for older adults
