Falls are one the leading causes of mortality and reduced quality of life among those over the age of 65. Research shows 1 in 3 community-dwelling older adults fall at least once per year and this increases with age. As a physiotherapist, I see a lot of injuries that are the result of a fall, often though what impacts the person more is the effect the fall has on their confidence. This can create a fear of falling which means the person becomes more sedentary and tends not to leave the house as often which has an impact on their social engagement and quality of life.

International health guidelines advise the use of exercise to help prevent falls, mainly consisting of balance and strengthening exercises. It is recommended that these exercises are done at least twice a week on an ongoing basis for them to have an effect.

Ways we can reduce the incidence of falls:

1. Improve your balance.
2. Keep your muscles strong.
3. Maintain bone density.
4. Wear non-slip shoes with a rubber sole (no slip ons!).
5. Make sure your clothing isn’t too long for you & trailing on the ground.
6. Discuss any medication side effects (e.g. dizziness) with your Doctor.
7. Regular vision check ups.
8. If you have low blood pressure, always take your time when standing up.

How to make your house a fall-free zone:

1. No mats or rugs in the house as they are a trip hazard.
2. Make sure you have adequate lighting.
3. Keep all cables and leads against the wall.
4. Plan your day - so you don’t end up doing too many things at once!
5. Clean up any spills straight away.
6. In your kitchen keep all equipment you use regularly in easy-to-reach places.
7. When using the stairs avoid carrying large loads.
8. Make sure your chairs are a suitable height for you and easy to get out of!

Information based on:

Sherrington, C., Michaleff, Z., Fairhall, N., Paul, S., Tiedemann, A., Whitney, J., Lord, S. (2017). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. British Journal of Sports Medicine., 51(24), 1750-1758.

Sherrington, Catherine, Tiedemann, Anne, Fairhall, Nicola, Close, Jacqueline CT, & Lord, Stephen R. (2011). Exercise to prevent falls in older adults: An updated meta-analysis and best practice recommendations. New South Wales Public Health Bulletin., 22(4), 78.