Falls are a leading cause of injury among seniors, often resulting in serious consequences that can impact independence and quality of life.
At My Physio at Home, we are dedicated to helping seniors in London and the surrounding areas stay safe and active.
Here are some essential tips and exercises to prevent falls both indoors and outdoors.
Indoor Fall Prevention Tips
1. Clear Clutter: Keep walkways clear of clutter, such as loose rugs, electrical cords, and furniture. Ensure that pathways are wide enough for easy navigation.
2. Improve Lighting: Ensure all areas of your home, especially stairways, hallways, and bathrooms, are well-lit. Use nightlights to illuminate paths during the night.
3. Install Handrails and Grab Bars: Install handrails on both sides of staircases and grab bars in the bathroom near the toilet and shower.
4. Non-Slip Surfaces: Use non-slip mats in the bathroom and kitchen to prevent slipping on wet floors. Consider non-slip treads for stairs.
5. Wear Proper Footwear: Wear shoes with non-slip soles indoors and avoid walking in socks, slippers or shoes with open backs that can be slippery and can fall off easily.
6. Keep Necessities Within Reach: Store frequently used items in easily accessible places to avoid the need for climbing or stretching.
7. Regular Vision and Hearing Checks: Ensure regular check-ups to keep vision and hearing sharp, as impairments can affect balance.
Outdoor Mobility Tips
1. Use Walking Aids: Use an appropriate mobility aid such as a walking stick, zimmer frame or wheeled walker for added stability. Make sure the aid is adjusted to the correct height and is in good condition. Check that there isn’t any wear on the bottom of the stick or zimmer frame.
2. Be Aware of Surfaces: Pay attention to the condition paths, and avoid uneven surfaces, wet leaves and icy patches.
3. Wear Suitable Footwear: Choose shoes with good grip and support when walking outside.
4. Plan Safe Routes: Choose well-lit, familiar routes with smooth surfaces for outdoor activities.
5. Pace Yourself: Take your time and rest if you feel tired. Don’t rush, especially on unfamiliar or uneven terrain.
Essential Exercises to Improve Balance and Strength
Regular exercise is crucial in maintaining strength, flexibility, and balance, all of which are important in preventing falls.
Here are some exercises recommended by our physiotherapists:
1. Balance Exercises:
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- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
- Single-Leg Stands: Stand on one leg for as long as possible, then switch legs. Use a chair or wall for support if needed.
2. Strength Training:
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- Leg Lifts: Sit in a chair and lift one leg at a time, holding for a few seconds before lowering it back down.
- Sit-to-Stand: Practice standing up from a seated position without using your hands. This strengthens the legs and improves balance.
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3. Flexibility Exercises:
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- Ankle Circles: Sit in a chair and rotate your ankles in circles to maintain joint flexibility.
- Calf Stretches: Stand facing a wall, place your hands on the wall, and step one foot back, keeping it flat on the ground to stretch the calf muscle.
4. Core Strengthening:
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- Seated Marches: Sit up straight and lift your knees alternately as if marching. This helps strengthen the core muscles.
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Maintaining wellness and independence
Preventing falls is essential for maintaining independence and quality of life as we age. By making small changes to your home environment and incorporating regular balance and strength exercises, you can significantly reduce the risk of falls. At My Physio at Home, we are here to support you with personalised physiotherapy services right in the comfort of your home. Our team is dedicated to helping our patients stay active, safe and independent.
If you or a loved one would benefit from at-home physiotherapy, contact us today to schedule a consultation. Together, we can create a tailored plan to keep you moving safely and confidently.