What are your top five tips for preventing falls in the home?

Here are our top 5 tips for preventing falls in the home:

1. Exercise, exercise, exercise! That is our number 1 tip. Exercise programs should include balance and strengthening to be effective in reducing falls risk. Balance exercises are those that challenge your balance, like standing on one foot (with a stable surface nearby for support if you need it), stepping outside your base, to the sides and back, etc. Strengthening exercises involve resistance to build muscle bulk and bones, and can include use of weights, therapy bands, or your own body weight as resistance.

2. Have your doctor or pharmacist check ALL your medications (including prescription and over-the-counter) for possible interactions and side effects that can increase falls risk, like drowsiness, dizziness, and cognitive “slowing”.

3. Beware of dangers in the home. Here are a couple of examples: a.) Remove obstacles such as throw rugs, electrical/phone cords and clutter, so there is a clear path through every room. b.) In the bathroom do not use towel rails or toilet roll holders for support – instead have grab bars properly installed by a professional or handyman.

4. “Pump the Gas”: if you get up during the night to use the bathroom, sit for a moment or two before standing to give your blood pressure a chance to adjust to your upright position. “Pump the Gas”: point and flex your feet a few times to get your blood flowing. This is one of our favorite tips, because most people don’t understand why they fall when they get out of bed, and it is such a simple strategy that has helped so many people. “Pumping the gas” is also really useful after sitting for extended periods, like at the movies or dinner (especially at this time of year, when people are sitting for long holiday meals), or when watching TV.

5. Wear shoes both inside and outside the house. Well-fitting shoes that support your feet and have low, flat, wide heels, a back and non-slip soles are safer. Have an “indoor” pair if you don’t like to wear outdoor shoes inside. Avoid long, loose, flowing clothing that may trip you.

These are only 5 of the many tips and strategies to prevent falls both at home and in the community.

To help keep your parents from falling at home, make sure to reduce environmental hazards. These include the items in tip 3 above, as well as the following: a.) Have adequate lighting in each room, and easy to reach light switches at the entrance to every room. b.) Tack down rugs with double-sided carpet tape to make sure that rugs don’t slip and that the corners sit flat. c.) Have a sturdy step stool, with a bar and non-skid steps for reaching high places. Better still, move frequently used items to within reach (waist height), and regularly check and change light bulbs, or retrieve seasonal items so your parents don’ have to climb up to get things.

Other home hazard reductions suggestions can be found at the following websites:

CDC

Minnesota Safety Council

A home alert system may help alleviate anxiety for both your and your parents. Alert-1 Medical Alert Systems is one example.

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A stairlift can also help prevent falls in the home.

A stairlift is comprised of two components. The rail, which fits to your stairs (from top to bottom), and the seat which attaches to the rail.

You then control the stairlift with either a remote control (to call it to your floor) or by the controls on the chair's armrest. You sit in the chair, which has a seatbelt, foot rest and arm rest. Then you use the controls which move the chair, and you, to the other side of the staircase.

There are stairlifts on the market for just about any staircase, whether its a straight staircase or it bends or goes round a corner.

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