How to reduce the risk of falls at home

Do you know how to reduce the risk of falls at home? Worried that as you get older you may start tripping and falling more often? Desperate to reduce your risk of falling?

Falls are very common in older people, which is why 1 in 3 adults over the age of 65 will have at least one fall in a year.

Many patients have experienced a fall and it is often a very distressing experience for an older person, even if they are not seriously injured.

Although serious injuries do not always occur, there is always a risk. There is always a risk that a fall will result in broken bones or life-changing injuries, which can mean losing your ability to be independent in the future.

But falls are preventable!

Why do falls occur in the elderly?

As people age, their overall physical condition and balance tend to decline.

One of the most common reasons older people fall is muscle and bone weakness, which may be due to inactivity or other health conditions such as osteoarthritis.

Another very common cause is medication, which interferes with balance and coordination.

The good news is that you can do something about it! Here are some ways to reduce the risk of falls at home.

How to prevent falls at home

Eliminate tripping hazards

It is important to eliminate any tripping hazards you may have in your home.

Carpets and rugs are one of the biggest allies of falls, so it’s best to make sure they are not located at the top or bottom of stairs.

Trailing cords can also cause trips if you forget they are there. Make sure loose cords are bundled together and away from busy hallways when moving around the house.

Eat and hydrate well

It’s important, too, that you eat well; to maintain your energy levels. Lack of food can make you weak, and this could lead to a fall.

If you don’t have much of an appetite, eat small amounts of food throughout the day instead of 3 large meals – something to eat is always better than nothing!

Stay hydrated, it’s vital to prevent falls. Not drinking enough water can make you feel dizzy, which could decrease your sense of balance and energy levels, risking a fall.

To stay well hydrated, try to drink 6 to 8 glasses of water throughout the day.

Support your bone health

Your bones are the foundation of your body and allow you to stand and walk. As time goes on, your bones can become weak or stiff, which can make it difficult to move freely.

A good way to increase the health of your bones is to consume calcium-rich foods, such as yogurts, milk and green leafy vegetables.

Vitamin D also plays a key role in helping your bones stay healthy, so getting plenty of sunshine and protein-rich foods such as fish is essential.

If you suffer from weak bones, you can also try some lifting exercises to gradually increase your strength.

Not only will these techniques reduce the risk of falling, but if you do suffer a fall, you will reduce the likelihood of serious injury.

Keep your home well lit

At night, it can be very difficult to see in the dark when you need to get out of bed. A great way to reduce the risk of falling at night is to keep your home well lit.

Consider installing a night light somewhere in your bedroom. You could even use motion detection lights that will turn on as you move around the house, giving you peace of mind knowing where you are going.

How physical therapy can help reduce the risk of falls at home

If you are concerned about your balance and risk of falling, physical therapy may be the solution you’ve been looking for.

Our team has worked with many patients who are unsure of themselves and worry about losing their independence in the future.

During treatment, we can help you alleviate concerns and work to drastically improve your balance and strength to reduce the risk of falls. We can help you with strength training and fall prevention exercises to help you recover and feel confident.

If you have more questions, I encourage you to come to our Nordicfysio clinic in Punta Prima or contact us and we will see what the cause is and how we can solve it.