Falls can happen at any age but are more common as we get older. Falls can cause serious injury, a loss of confidence due to fear of falling, and reduced independence. In Australia, falls are the most common injury requiring hospitalisation. In 2018-2019, 43% of injuries requiring hospitalisation and 39% of injury-related deaths were because of falls. The good news is that there are many things you can do to reduce your risk.
Risk factors for falls include:
Poor or changing eyesight
Side effects of certain medications – this is more likely if you are taking five or more medications
Low levels of physical activity
Muscle weakness, particularly poor leg strength
Poor balance and mobility
Unsafe shoes or sore feet
Trip or slip hazards at home, including rugs or floor mats, uneven or wet surfaces and poor lighting (or not turning lights on when needed)
Having had a previous fall
Poor nutrition, including not having enough protein and calcium in your diet
Poor fluid intake, which can lead to dehydration and feeling confused and dizzy
Health conditions including diabetes, arthritis, Parkinson’s disease or heart problems
Alcohol, particularly if you drink more than two standard drinks on any day or drink while taking certain medications
Tips for preventing falls
Improve your balance and strength. You could do this by working with a physiotherapist or exercise physiologist, doing a home-based exercise program or attending a balance/falls prevention class.
Stay healthy by eating a well-balanced diet, keeping well hydrated, being physically active, and having regular health checks with your doctor and other health professionals (such as an optometrist for your eyes and podiatrist for your feet). Having good vitamin D levels is also important for strong bones and muscles.
Increase safety in your home – most falls occur at home, so making your home environment (both inside and outside) as safe as possible is important. This might include improving lighting, installing hand railings for stairs and grab rails in the bathroom, removing trip hazards such as loose mats and rugs or power cords, removing clutter around the house and garden, putting contrast strips on the edge of stairs, reducing glare by installing blinds or curtains and keeping everyday items within easy reach. An occupational therapist can help you work out how to make your home safer.
If you take prescription medications, ask your doctor or pharmacist to review your medication to check if any of them could make you dizzy or increase your risk of falling.
Have your eyes checked annually, or more often if you are experiencing vision problems.
Wear comfortable, well-fitting and supportive shoes with slip-resistant soles. Avoid wearing socks or loose slippers around the house.
Avoid wearing clothing that is too long or touching the floor and which could cause you to trip.
Don’t rush when moving around the house and yard and always pay attention to what you are doing.
If you have a pet, be aware of where they are when moving around the house.
Consider using a personal alarm or always keeping a mobile phone close by.
For more information:
Download a free booklet on falls prevention for older people from the Department of Health https://www.health.gov.au/resources/publications/dont-fall-for-it-falls-can-be-prevented
Visit the NSW Government Active and Healthy website https://www.activeandhealthy.nsw.gov.au/preventing-falls/staying-steady-and-preventing-falls/
Complete the home safety checklist at https://www.activeandhealthy.nsw.gov.au/preventing-falls/home-safety-checklist/
References:
https://www.aihw.gov.au/reports/injury/falls
Don’t fall for it – Falls can be prevented!: A guide for preventing falls for older people, Department of Health, Australian Government.
https://www.activeandhealthy.nsw.gov.au/preventing-falls/staying-steady-and-preventing-falls/
https://www.activeandhealthy.nsw.gov.au/preventing-falls/10-tips-to-reduce-your-risk-of-falls/
