Reports of the National Institute of Agency more than One in four Adults 65 and above fall annually. Fortunately, it is a threat that can be avoided.
“The fall is not inevitable,” says Emily Napoors, the assistant director of innovation at the National Agency’s National Council for aging. “There are many things you can do to reduce your risk.”
Preparing to fall may lead to some stigma or concerns about the elderly, but experts say these measures are investments in yourself in the future. This is what they say can help.
What are the main reasons for the fall in the elderly?
Nabors says that the risk of falling is divided into internal and external risks. Internal risks include vision problems, balance problems or trouble with navigation. External risks are factors in your home and society, such as unparalleled sidewalks or electric ropes in the corridors.
“More than half of all the decline between the elderly aged between 65 years and over is at home,” Nabors says.
Dr. Angela Sanford, a professor participating in aging medicine at the Faculty of Medicine at St. Louis University, explains Dr. Angela Sanford, a professor participating in aging medicine at the Faculty of Medicine at St. Lewis University. This mixture depends on the individual, although low blood pressure, which is often associated with medications or dehydration, often. It can cause low blood pressure in dizziness, lack of visibility or fainting, which increases the risk of falling.
Jennifer Nash, a physiotherapist and associate professor at Nevada University, Las Vegas explains. Lack of movement reduces strength, balance and flexibility.
Tests can help determine your opportunity to fall. Nash is valid for the quality of the customer who can climb and below a chair without their arms. Moreover, if you walk slower than 1 meter per secondYou are in increased danger.
Care presenters can help relieve risk. The National Alliance for Care and the National Council for Oukhukha has established this family Resource GuideWhich dealing with topics such as how to discuss the concerns of falling with a member of his family and how to develop the prevention plan.
What do I do if you are afraid of falling?
Fall can actually cause fear of falling. This can cause someone less active, which increases the risk of falling, Nash explains.
In these cases, physical therapy can build confidence and help walk and balance, says Sanford.
The risk of falling He increases With age, but Nabors notes that the fall can happen to anyone, regardless of age or level of activity; It is useful for people of all backgrounds try to reduce their risks.
What can I do to prevent and recover from falling?
If you fall, this doubles your chance to fall another. Check the level of risk with this summary national council for aging poll.
NABORS recommends that your doctor be asked to determine your potential risk of falling, including vision problems, balance problems and some chronic conditions, such as arthritis. Nash recommends the annual eye exams and hearing.
Talk to your doctor or pharmacist about medications and their associated risks annually or when you start a new drug, says Napoors. Side effects or reactions with other medications can increase the chance of falling. Be aware of alcohol and how it can interact with medications.
Nash notes that social survival can protect from falling. Relations lead us to plans, which naturally increase physical activity.
Nabors says that improvement, maintaining strength and balance reduces the risk of falling, and increases your elasticity if it decreases.
How can I improve balance with age?
Jonathan Lee Conver, an assistant professor in the University of Arizona University, says that your balance and strength before falling are perfect. It reformulates the prevention exercises as “enhancing the activity”. The faster you start, the more prepared for later years.
Physiotherapy is a good protection strategy. Learn some techniques, practice at home and re -evaluation as needed. There are also several Resources Evidence To practice at home, if it is safe to do so. Exercises to prevent fall – such as squatting on the wall, lifting the heels and hip circuits – often focus on balance and leg strength. Tai chi and yoga can be especially useful for balance.
In your subsequent years, physical therapy is very important if you can’t get off and then even from the ground without help, says Nash. It works with customers to hunt themselves if they suffer from an unexpected loss of balance.
“If you can stand on one foot for at least six seconds, you greatly reduce the risk of falling,” she explained.
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Konver says the arm movements help maintain balance during the fall. Research It indicates that strong weapons and legs can reduce the risk of exhausted fall. Raise the rapid side side with dumbbells can help. He explains that training weapons to move quickly “reduces our collective moves.” “We are likely to restore balance and less likely to lose balance in the first place.”
Some exercises can be useful, but maintain help in general. Get the heart rate for a few minutes and do a variety of physical things, such as gardening or walking, says Nash. But check with your doctor to make sure that any new physical activity is safe and appropriate.
How can I adjust my home to prevent fall?
Increased safety and support at home may be hard, but it is simpler than most of them realize. Centers of Disease Control and Prevention (CDC) provide prevention Review menu.
“Many home adjustments are simple, easy to and are often free,” says Nabors. It recommends starting a budget and a list of priorities. For example, if the exit from the outside is important, then define the priorities of reforming the broken external steps and installing handrails.
Simple arrangement can help: pick up chaos, secure carpets and preserve objects from the stairs. Nabors say that keeping the elements used frequently on hand and putting a strong chair in the bedroom and kitchen to provide support while wearing your clothes or cooking. A set of packages or groceries can make it difficult to see, so you also suggest placing a table next to the front door where you can put it.
Cheap modifications include swapped lighting lamps burned with bright and unclear alternatives, adding night lamps between the bedroom and bathroom, adding a shower chair and a adjustable shower head.
The most important changes but it is worth installing the seizure rods around the pelvis or bathing, investing in the Corblis shower, and expanding entrances and corridors so that they can accommodate walking.
To meet the most complex health needs, ask a specialist, such as the professional therapist, to evaluate the home. They understand how health conditions affect how people interact with their environment, and “can take into account future needs, not only the current needs,” says Nabors.
How to wake up after the fall?
If you have fallen and you are alone, NABORS first recommends taking a deep breath and a moment to repeat calibration. Evaluate if you are infected. If you can, crawl slowly into a strong piece of furniture that can support you, as it explained. Then carefully Moving from the kneeling position To sit on the chair or sofa. If you can’t move, call the help.
If the career is with you, The process is similarThe care provider must check if you feel pain, put a strong chair next to you or ask you to crawl to the furniture, guide you to the sitting position, and check again to get injuries. They should avoid instinct to help you get up as soon as possible.
For those who live alone, the plan is very important. It is considered Medical alert systems Like wearable pendants, watches and wall buttons. Keep your mobile phone or drive Smart Home to make a call. And the design of a check -in system with neighbors, friends or family.
What do I do after the fall?
Some fall, such as those that lead to an injury or you can not wake up, require immediate help – calling emergency services or doctor. In other cases, write where, when and how you fell and follow the doctor.
CDC reports that Lower One of the elderly who falls tells the provider. This is often due to “the stigma, and they do not want to be seen as weak, and they do not want anyone to question his independence,” says Nash.
But the fall can cause invisible injuries. It is important to verify hidden damage, such as concussion. Sanford is looking for symptoms of head injury, such as confusion, dizziness, headache or visual changes. The doctor can also determine what may cause fall and how to reduce the chance of future falls, and recommends the following steps, such as starting physical therapy.
“We want to reach the fall root before something more dangerous happens, like a fracture,” Sanford says.
most Fall -related injuries Not deadly, but it can cause broken bones and head injuries. Some falls can be fatal, due to a serious injury or train of events. For example, stalemate after falling It can lead to Pneumonia, which can lead to death.
But only One out of 10 The fall causes a severe injury to the point that a person must restrict his activities or seek medical attention. Fall prevention actions are worthy of attention and can help you avoid serious results.