DOCTORS SAY MOST TUMBLES HAPPEN AT HOME BUT THERE ARE WAYS TO PREVENT THEM OR, AT LEAST, MINIMIZE INJURY.
For older folks, falls are serious and even when the injuries heal, they can lead to a confidence crisis. According to the US Centers for Disease Control and Prevention, more than one out of four adults who are 65 and above suffers a fall every year, and falling once doubles the chances of falling again. In India, most hospital records show fall cases among senior citizens are growing by the year.
“Even a minor fall can put them at great risk of injury, immobilize them, and cause serious health issues. It’s the second leading cause of unintentional injury deaths worldwide.” In the past year, it has reported 237 fracture cases due to falls in those over 60. “All these people fell inside homes,” adding that generally 6 out of 10 falls in the elderly happen at home — in bathrooms, kitchens, or balconies.
WHY DO OLDER FOLKS FALL?:
“Multiple chronic conditions such as diabetes, hypertension, cardiac, or kidney disease, and the use of multiple medications are among the highest contributing factors.” With an increasing age, the risk of falls also rises — around 25-30% of people aged 60 have accidental falls, and the figure rises to 35% for those aged 70-80 years. “Physical strength reduces as we age and posture changes shift the body’s center of gravity, with weakened reflexes compromising balance.” Other risks include a slower walking pace and neurodegenerative conditions like Parkinson’s disease, decreased bone density and diminished muscle strength, particularly in women’s quadriceps, leading to unstable walking patterns, “Apart from balance and gait problems, the main cause of frequent falls is age-related loss of muscle mass (known as sarcopenia) and blood pressure that drops too much when you get up from a lying down or sitting position (called postural hypotension).”
MAKING HOMES SENIOR-FRIENDLY:
How do they keep their balance then?
“One can install parallel steel bars at hand-holding height along walls at 1 ft intervals for the person to hold on while walking.” For several balance issues, she recommends using a tripod stick for walking. Frequent vision and hearing tests can identify spatial orientation issues that might cause falls. Also, doctors should regularly review medications of seniors to identify those that might case dizziness or affect balance. “They must wear non-slip footwear. Unstable surfaces should be avoided. Educating both seniors and carers about fall prevention, and prompt reporting of balance issues, weakness, or dizziness is crucial for reducing incidents.”
RISE OF FALL CLINICS:
Many hospitals treating elderly patients now have fall clinics, some even offering services to screen for ‘dark or danger spots’ at home. They typically suggest handrails on staircases and inside bathrooms, elderly-friendly toilets, path lights in bedrooms. and anti-slip tiles. “Even healthy senior citizens are susceptible to accidents. When the elderly fall, fear sets in, and there is decreased mobility. This can be even more dangerous.” In fact, many older adults fear falling even if they haven’t fallen before. “This fear make them avoid basic activities such as walking, shopping, or having an active social life. But staying active is crucial to keep your body healthy, and it actually helps prevents falls.”
THE IMPORTANCE OF EXERCISE:
As muscles atrophy with age, physical activity is imperative for senior citizens to prevent falls, adding “One should focus on improving strength, balance, and flexibility through yoga and chair exercises. Leg and core strengthening routines are particularly beneficial.” Pilates are recommended to all senior citizens as it’s excellent routine for the four things we need the most — posture, reflexes, balance and muscle power.”
LESSONS ON FALL MANAGEMENT:
What if you still fall> “If a fall is unavoidable, try to let your body go limp, and keep your knees, wrists, and elbows, loose and bent. Drop whatever you have in hand. Tuck in your chin and throw your arms up around your ears to protect your head.” After the fall, one must stay calm, take deep breaths, and call for help if the pain is severe or if they are dizzy.
FOUR EXERCISES TO IMPROVE BALANCE:
FEET APART: Stand with feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds,
FEET TOGETHER: Stand with feet together, eyes open, and hold steady for 10 sec, working your way up to 30 sec, move on to the next one.
ONE FOOT: Stand on one foot, eyes open, and hold steady for 10 sec, working up to 30 sec. Switch to the other foot.
EYES CLOSED: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 sec, working up to 30 sec. Aim for five repetitions twice a day.
