Staying steady on your feet: Our guide to avoiding unforeseen falls • 60+Club

Staying steady on your feet: Our guide to avoiding unforeseen falls 🤕⚠️

Let’s be honest, nobody enjoys that sudden, unexpected meeting with the floor. While the odd trip or stumble can happen to anyone, for us fabulous folks over 60, these little “oops” moments can sometimes lead to bigger dramas. But don’t worry, we’re not here to scare you with tales of woe! Instead, let’s shine a light on why these tumbles can happen and, more importantly, how we can stay as steady as a rock and keep enjoying all the good things life has to offer.

Now, for a few friendly facts: did you know that around 1 in 4 of us seasoned Aussies might experience a fall each year? It’s a pretty common thing, and often it’s down to those sneaky little changes our bodies go through, or even just a bit of clutter in the wrong place. And while most of the time we might just dust ourselves off, sometimes a fall can lead to more serious bumps, like a hip fracture, which can put us out of action for a while.

The good news is that there’s plenty we can do to keep our feet firmly planted on the ground! Think of it as your personal mission to stay upright. Motivation, smart habits, and being a bit of a detective around the house can all play a big part in keeping those tumbles at bay.

What Makes Us a Little Wobbly?

Sometimes, there are a few extra things that can make us more prone to a little slip or trip. These aren’t meant to alarm you, just to make you aware:

Been There, Done That (More Than Once): If you’ve had a couple of falls in the last six months, your body might be trying to tell you something. It’s a good idea to pay attention!
Low Rider (Blood Pressure): Some of us naturally have lower blood pressure, which can make us feel a bit lightheaded or dizzy when we move.
The Speedy Stand-Up: Ever felt a bit woozy when you get up too quickly from sitting or lying down? That’s postural hypotension, and it can be a sneaky cause of imbalance.
Conditions That Change the Game: Things like a stroke, Parkinson’s, or arthritis can affect how we move and our ability to catch ourselves if we stumble.
Sweet and Sour (Diabetes): Fluctuating blood sugar can make you feel faint, and diabetes can also affect your eyesight and the feeling in your feet and legs.
Blue Moods: Interestingly, some medications for depression can sometimes increase the risk of falling.
Brittle Bones (Osteoporosis): While not directly causing falls, weaker bones mean there’s a higher chance of a break if a fall does happen. So, looking after our bone health is still super important!

Our Secret Weapon: Preventing Falls!

The good news is, we have a whole arsenal of ways to reduce the risk of taking an unexpected dive. Let’s break it down:

Lifestyle Tweaks for Stability

Get Moving, Stay Strong: Think of exercise as your superpower against falls! Aim for at least 30 minutes of activity most days. It doesn’t have to be strenuous – a gentle dance, a Tai Chi session, or a fun group exercise class can work wonders for your strength and balance.
Fuel Your Body Right: A healthy diet, especially when it’s hot, keeps you strong and energised. If you’re underweight, a chat with your doctor about supplements might be helpful.
Slow and Steady Wins the Race: Remember to take your time when getting up from lying down or sitting. Give your body a moment to adjust and avoid that dizzy spell.

Home Sweet (and Safe) Home

Our homes should be our safe havens, not obstacle courses! Let’s look at a few simple changes:

Light Up Your Life: Good lighting is key! Turn on lights when you move around, especially at night. Net curtains or blinds can help reduce glare during the day.
Slippery Situations Sorted: Non-slip mats in the bathroom and shower are your best friends. Consider non-slip flooring in wet areas. Install handrails or a seat in the shower or bath. And those pesky steps? Add non-skid tape to the edges so they’re easier to see. Don’t forget outdoor paths – clear them of moss and leaves. And finally, ditch those floppy slippers for well-fitting shoes!
Trip Hazards Be Gone! Even little things can trip us up. Keep walkways clear of clutter, tape down those rogue electrical cords, and mark any small changes in floor level with a bright, contrasting colour. Say goodbye to loose rugs and worn carpets, or at least tape down those turned-up corners. Draught excluders are great for keeping the breeze out, but make sure they’re not something you can trip over!

What Happens After a Tumble?

Just a quick note on injuries: fractures, especially hip fractures, are the most common things that land older Aussies in hospital after a fall. It’s also interesting to note that women tend to experience more fractures from falls than men.

Building Your Inner Stability: Exercise is Key!

Think of these exercises as your secret agents against falls:

Strength and Balance Boosters:

Single-Leg Balance: Pretend you’re a graceful flamingo for a few seconds on each leg. This builds core strength and improves your balance.
Sit-to-Stands: Practice getting up and down from a chair. Stronger legs mean more stability.
Sideways Shuffle: Walking sideways with your feet fairly close together helps improve stability.
Heel and Calf Raises: Strengthening those lower leg muscles is crucial for balance and getting around.

Flexibility and Mobility Moves:

Hip Circles: Gently rotating your hips improves flexibility and strengthens the surrounding muscles.
Back Stretches: A flexible back contributes to better posture and balance.
Heel-to-Toe Walking: Imagine you’re walking on a tightrope, placing one foot directly in front of the other. Great for coordination!
Step-Ups: Using a low step, practice stepping up and down. This strengthens your legs and improves stability.
Tai Chi: This gentle exercise is like a dance for balance, flexibility, and coordination.

Remember the Golden Rules:

Stay Active: Keep moving your body in ways you enjoy!
Home Safety First: Make your home a fall-free zone.
Lean on Support: Don’t hesitate to use canes or walkers if they help you feel more stable.

When to Have a Chat with Your Doctor

Here’s a really important point: if you do have a fall, even if you feel completely fine, please have a chat with your doctor. Falls can sometimes be a sign of other underlying health issues, medication side effects, balance problems, or muscle weakness. Your doctor can help figure out why it happened and suggest ways to prevent future tumbles.

Regular check-ups are also a fantastic way to stay on top of your health and address any potential concerns before they lead to a fall.

So, let’s embrace our age with confidence and stay steady on our feet! By being aware of the risks and taking simple steps, we can all keep enjoying an active and independent life, without those unexpected floor meetings. You’ve got this!