It’s April Falls month!

In New Zealand, about 1 in 3 people over the age of 65 will have a fall every year. Older people are more likely to fall because of weaker legs, poor balance, eyesight problems, nutritional deficiencies, hazards in the environment, or side-effects from medications.

Falls can cause serious injury in older people, and in some cases can result in death. A fear of falling also makes people less able to engage in life. So a focus on falls prevention can improve your safety and confidence.

Participating in balance and strength-building exercises can help prevent future falls. The Steady As You Go programme is a fun, weekly and social exercise class for older people. It helps to build strength and improve balance in a social environment. If you are interested in joining a class, contact your local Age Concern.

Avoid falls at home by minimising hazards in your environment to make it safer to get around, such as:

• Limiting rugs, especially ones with frayed or rolling edges and ones that slide when you walk on them

• Having non-slip bath or shower mats

• Installing handrails in bathrooms and hallways

• Having a telephone within reach of your chair or bed

• Ensuring electrical cords do not cross walkways

• Having adequate lighting.

If you think you are at risk of having a fall, there are some measures you can take to keep you from losing your balance. These include:

• Having a call bell or button within reach

• Taking your time to get up

• Asking for assistance if you need it, particularly if you feel dizzy, weak, or light-headed

• Avoiding wet or slippery floors

• Wearing well-fitting shoes

• Using handrails in hallways and bathrooms

• Using your walking aids appropriately

• Having a night light or easily accessible light for getting up at night

• Not using an easily moveable object to steady yourself.

AFTER A FALL

Despite prevention measures, there is still a chance that you may fall at some point. If you do fall at home, it is important to stay calm.

If you think you can get up, you should bend your knees, roll onto your side, and get onto all fours. If you can crawl towards a sturdy chair, you can use the chair as support to get yourself seated. Rest as much as you need in this process and try again if you need to.

If you cannot get up, try to roll or crawl towards a phone. You can also call out to a neighbour. If you are at risk of falls, you may want to consider a personal medical alarm to call for help in the event of a fall.

After a fall, it is important to visit your doctor to get assessed for injuries, and to assess strength and balance to help prevent further falls.