Help! I've Fallen and I Can't get Up!

• Most falls can be/or could have been prevented!

• Fall prevention is something you can do yourself!

We have grown up watching and hearing about older people falling and suffering broken wrists, forearms, and hip fractures and then require long-term care and a lifetime of complex medications. These are common injuries from falling. We have seen so many injuries we often think it is normal for older people. 

However, it doesn’t have to be that way. Read on to find out more and ensure you stay injury-free for years to come by reducing the risk factor with injury prevention.

Myths

1. Many people believe that falls just happen and they cannot do anything about it.
2. They also believe that falls are more likely to happen as they age.

Facts

1. Falls are not part of the aging process, but they do often happen to older people! Ever Wonder Why?
2. Falls are the leading cause of serious injuries in older adults.
3. Adults over the age of 65 have a greater chance for fall injuries than those under 65.
4. Falls can change your life and put you below the dependence threshold on the Aging Curve.
5. 40% of nursing home admissions are due to issues arising from falls.
6. Falls can happen to anyone, but you can take your own steps to reduce the fall risk with a simple fall prevention program.

Older people are at risk of falling for simple reasons:

1. They may have poor eyesight so they always look at the ground on which they are walking.
2. They shuffle their feet rather than lift them up when they walk.
3. They stumble or trip and cannot move quickly enough or to catch themselves.
4. They stumble or trip and do not have the strength to catch themselves.

One of the reasons that falls are so much more concerning in the event a senior falls is because their injuries are usually much worse and they take far longer to heal. When they fall, they break wrists, forearms, and hips most often because they have more brittle bones than they used to have. Many elderly people are required to stay at a long-term care facility after this experience. This means that their aging curve has dropped below the dependence line!

Brittle bones can even lead to a broken rib or two from sneezing. The statistics on how many people with osteoporosis die within a year of fracturing a hip are just scary! I read one report that said a little fewer than half of those who get out of the hospital after breaking a hip return to their own home!

What Steps Can You Take Today?

As a senior, you can reduce your risk of suffering a debilitating injury from a fall by taking the steps listed below such as non-slip mats, grab bars, and a risk assessment on your home to remove any fall hazards:

 Older people should make sure to stay on top of their eye care to help prevent falls. Seniors should see an optometrist once a year. In addition, there are many steps that older people can take to improve their balance and agility in order to prevent falls. Older people can also exercise to maintain the strength and flexibility to lessen the extent of their injuries on the occasion that they do have a fall.

Older people should also have a panic button in the home if they live by themselves. Sometimes, after a fall, a senior may not be able to get to a telephone or be able to call for help. Besides prevention, prompt medical care is the best way to ensure a prompt recovery, so a senior who lives by themselves should have an emergency plan in place and be ready to use it.

Don’t let your pride be your downfall. If you are having trouble managing certain parts of your home, addressing the problem may help you prevent a fall. If you’re feeling unsteady in the shower, invest in a rail or a shower seat. If you are nervous about climbing up or down the stairs, make sure that you have a handrail installed on each side to help you keep your balance. There is no need to be embarrassed and, although these renovations may make you feel like you’re losing your independence, they may actually help you keep it if they prevent a serious fall.

Stay active and maintain fitness levels in ALL aspects of physical well-being

When we are young, we mostly focus on the aesthetic aspects of our health. We do cardio because it keeps us slim and weight training because it gives us attractive, shapely muscles. However, there are other important aspects of fitness, which become more relevant as we age.

 Balance, agility, and flexibility are all components of optimal overall health and fitness. Good balance can prevent a fall from happening in the first place while agility can allow you to catch yourself in time and flexibility can be helpful in reducing the severity of injuries. Strength training will also build up muscles and may allow a senior the strength to catch themselves and prevent serious damage. As seniors, we are able to improve in these areas, which can help prevent falls as well as decrease the chance of serious injury when we do fall. Activities that can help you improve in all of these areas include yoga and dance classes. Often, you will be able to find programs specially made for seniors.

 Eating well is also very important when it comes to preventing serious injury after a fall. Getting enough protein to keep your muscles dense is essential for strength and vitamin D and calcium will help keep your bones strong and healthy. If you find that with age you have become sensitive to dairy products, make sure you are supplementing as well eating lots of mineral rich vegetables and nut/soy replacements.

 Keeping fit in your senior years offers more benefits than simply a nicer quality of life. It will give you independence and slow the aging process. Falls happen largely due to inactivity over long periods of time and the resulting occurrence of what you see in the Aging Curve video above.

Why is Fall Prevention Important?

If you or someone in your family has experienced this, you know how terrifying it can be.

According to the US Hospital Research and Educational Trust:

1. Among older adults (ages 65 or older), falls are the leading cause of injury-related deaths (CDC). Falls are also the most common cause of non-fatal injuries and of hospital admissions for trauma.
2. In acute and rehabilitation hospitals, falls resulting in injury occur in 30% to 51% of patients.
3. Falls are associated with increased lengths-of-stay, increased utilization of health care resources, and poorer health outcomes.
4. Soft tissue injuries or minor fractures can cause significant functional impairment, pain, and distress. Even “minor” falls can trigger a fear of falling in older persons, leading them to limit their activity and lose their strength and independence.

The following remarks are quite common regarding fall prevention today:

1. “As we age, we are more prone to falling than when we were younger. What’s more, the dangers and risks of those falls are greater as well, all of which makes fall prevention for all of us so important”.
2. “Seniors are at a higher risk of falling than younger people because in general they are more frail”.
3. “With age comes a decrease in muscle tone, eyesight deterioration, slower reflexes, and more brittle bones.”

These types of comments often lead people to believe in MYTHS 1 and 2 above.

The reason we are ‘more prone to falling’, ‘more frail’, and ‘have a decrease in muscle tone, slower reflexes, and brittle bones’ is a lack of activity. These don’t have to happen, we let them happen!

To Whom is Fall Prevention Important?

Fall prevention is important to everyone, older people, and even their families & friends. Serious injuries to a relative or friend impacts all of us. Not only can we work on fall prevention for ourselves, we can share the solution with others in our lives.

There are many things in life that we cannot control.

The signs of aging are often brought on earlier in life because of our own inactivity. If we know that nutrition and exercise play a part of delaying those signs and that we/you can push them back…WOULD YOU?

I know that many people want a pill to solve everything, but that’s obviously not working. So here’s what does work:

• We know that the human body is constantly regenerating itself.
• We know that our bodies respond positively to exercise.
• We know that the human body needs specific nutritional items to function properly.
• Osteoporosis is #9 on the Biological Signs of Aging

Conclusion

Fall prevention and balance exercises are not something we think about doing when we’re younger, unless you’re a gymnast, of course! But they do become increasingly important as we age if we become less active. The more active you are, the less you will think about balance as a problem. If you are out and about and moving a lot, you are already working on your balance skills. You are using the muscles that help you keep your balance and avoid unwanted situations or risks.

Most baby boomers and seniors find that muscles and reactions are not the same as they used to be. Many years of a declining amount of activity has slowed reaction time. Because we don’t use our muscles we lose muscle mass, muscle strength, and the ability to move quickly.

Longevity, independence, and quality of life are something you cherish. Take your health into your hands and ensure that they are yours for many years to come. Many people think it is a part of getting older and accept it as a natural part of life. 

IT IS NOT!

For more help on starting your own ‘Fall Prevention Plan’, start with the exercises in the Intro to Balance 🏄🏻‍♂️ video above.