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Want the latest in health and walking news? Check out our blogs below.
Don’t fall for anything!
April is Falls Prevention month, and COTA NSW wants to make sure you don't fall for anything!
As we get older, we are at greater risk of falling. Some of the main reasons for this include weakening muscles and stiffening joints, side effects of medication, sensory and balance problems, vision difficulties and poor diet. Short-term illnesses such as flu or recovering from surgery can also temporarily increase your risk of falling.
One in four people aged over 60 have at least one fall per year, and this increases to one in three over 65. If we do fall, this can have serious consequences, particularly if our bone density is low. Falls can result in fractures, cuts, damage to teeth and even serious head and brain injuries. Even when there is no serious injury, falls can frighten people to the point where they avoid activities they previously enjoyed.
Exercise to improve your strength and balance
One of the most important things you can do to prevent falls is to improve your strength and balance through exercise. This can also improve your bone density and reduce the risk of injury if you do fall.
COTA NSW's Strength for Life Coordinator Kamilla has demonstrated some simple exercises you can do in your home to improve your balance. Watch them here
Exercises to do at home: your guide to getting active
Our Exercises to do at home guide is a free download that covers:
- A range of exercise tips and ideas, suitable for all fitness levels
- Easy to follow instructions for exercises you can do at home or in the garden
- Exercises suitable for warm-up, arms, core, legs and cool-down
Fall-proof your home
- There are many things you can do to reduce the chance of falling at home.
- Clean up clutter, especially from halls and stairways
- Remove tripping hazards such as loose carpets and slippery rugs
- Install handrails and grab bars in danger areas such as bathrooms and hallways
- Avoid loose clothing that bunches up or drags on the ground, and wear shoes or non-slip socks
- Use bright lighting
- Use non-slip mats in wet areas
- If possible, live on one level
- Don't get up suddenly, as this can lower your blood pressure
Other ways to prevent falls
- When outside the hose, look where you're going, and watch out for trip hazards on footpaths etc
- Don't drink excessive amounts of alcohol
- Have your eyes and hearing tested
- Get enough sleep
- Use an assistive device like a walking stick if you feel unsteady.