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This PowerPoint provides fall prevention tips.
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How to Prevent Falls Community Education Event: May 16, 2012
Speaker: Lorie Eber, JD
Gerontologist
Coastline Community College Gerontology Instructor
NASM Certified Personal Trainer
Credentialed Senior Fitness Specialist
Have YOU Ever Fallen?
• What were the circumstances?
• Did you tell your doctor?
• Are you afraid you will fall again?
• Did you make any changes to decrease your
chances of falling again?
Do You Have “Fallophobia”?
• Can lead to more falls even without an
increased physiological risk
• May cause you to limit your activities which
can make you weaker and socially isolated
• Solution: make changes to decrease your risk
Fact or Myth?
1. Falling is something normal that happens as
we get older.
2. If I limit my activity, I won’t fall.
3. As long as I stay home, I can avoid falling.
4. Using a walker or cane will make me more
dependent.
Some Scary Statistics about Falls
Fall Statistics
• Leading cause of accidental death for 65+
• 1 out of 3 adults 65+ falls each year
• Most common cause of ER visits
• Cause 90% of all hip fractures
• California: 2 people die of falls every day
Common Risk Factors for Falls
1. Postural hypotension aka orthostatic
dizziness
2. Use of anti-anxiety and sleep medications
3. Use of 4+ prescription medications
4. Environmental hazards
5. Impairment in muscle strength or range of
motion
Men are from Mars, Women are from Venus
• Women are 58% more likely than men to
suffer a non-fatal fall injury
• Men have a 46% higher death rate from a fall
than women
• Women are twice as likely as men to suffer a
fracture from a fall
Post-Fall Statistics
• 40% of those hospitalized for hip fracture do
not return to independent living
• Nearly 20% will die within a year
• Seniors who fall once are two to three times
more likely to fall again
Where Do Falls Take Place?
55%
23%
22%
Where in the Home Do Falls Happen?
Percentage of falls Room
31% Living Rooms
30% Bedrooms
21% Kitchens
13% Bathrooms
10% Hallways
Why Do Older Adults Fall?
• Internal Risk Factors
– Normal aging changes in vision, hearing, bone
density, reflexes, coordination and strength
– Diseases such as Parkinson’s, macular
degeneration, diabetes, heart disease, arthritis,
stroke
• External Risk Factors
– Medications
– Alcohol
– Environmental hazards
Risks We Can Eliminate
• Poor lighting
• Clutter
• Uneven surfaces
• Stairways without railings
• Bathtubs and showers without grab bars
• Furniture that is too high or too low
• Throw rugs
• Loose carpets
• Wet floors or pavements
Be Proactive!
• Get screened and treated for osteoporosis
• Do weight bearing exercises
• Make sure you have adequate amounts of
calcium and Vitamin D
• Ask your doctor to review all your medications
Get Assessed
• Annual medical evaluation
• Review of all your medications
• Get an in-home safety evaluation from an
occupational or physical therapist, care
manager or home health provider
What if I Fall?
How to Get Up From a Fall
• Locate a sturdy piece of furniture
• Roll over onto your side
• Push your upper body up
• Crawl on your hands and knees
• Put your hands on the chair seat
• Slowly rise from the kneeling position
• Turn your body to sit in the chair
• Regain your composure
Illustration of Getting Up from a Fall
What if You Can’t Get Up?
• Cry out
• Bang away
• Slide over to a telephone
• Use your emergency call device
• Get into a comfortable position and wait
Emergency Call Devices
• Cost: ≈ $20 to $40 per month
• Activation fee: ≈ $50
• Cost: not covered by Medicare
• Range: ≈ 200 to 400 feet outside home
Four Things You Can Do to Prevent Falls
1. Begin a Regular Exercise Program
Types of Exercise
• Exercises that build balance and lower-body
strength reduce the risk of falls by 33%
• Balance exercises: tai chi, yoga
• Core exercises: to increase strength in deep
stabilization muscles in trunk
• Balance & Mobility or Fall Proof Classes
Let’s Exercise
• Stand on right foot behind a
sturdy chair, holding on for
balance
• Hold for 10 seconds
• Repeat 3 times
• Repeat with left leg
Stand on One Foot
2. Have Your Medications Reviewed
Medications
• Some medications, or combinations of
medications, can make you confused, tired or
dizzy
• Which meds? blood pressure, anti-anxiety,
antidepressants (SSRIs), sleeping pills,
tranquilizers
• Ask your doctor to review all the medications
you are taking, including over-the-counter
and homeopathic
3. Have Your Vision Checked
Vision
• Get your vision checked by an eye doctor at
least once a year
• You may be wearing the wrong glasses
• You may have macular degeneration,
glaucoma or cataracts
4. Make Your Home Safer
Common Home Modifications
• Install handrails on both sides of stairways
• Mark first & last step with tape or paint
• Use non-skid strips in shower or bathtub
• Install grab bars in tub, shower, next to toilet
• Install elevated seat on toilet
Make Sure Contractor is Licensed
• Licensed by CA Contractors State Licensing
Board
• Call (800) 321-CSLB or
• Internet Search:
– California Contractors State Licensing Board
– then click on “check license”
Tips for Hiring a Contractor
• Get a recommendation
• Get 3 estimates
• Sign a written contract
• Don’t pay in cash
• Don’t pay more than 10% or $1,000 upfront
Room-by-Room Safety Tips
Living Room
• Remove throw rugs
• Clear away the clutter
• Position phone conveniently
• Remove all cords and wires
• Make sure lighting is adequate
Bedroom
• Install night-lights
• Make sure you can reach a light from bed
• Make sure you can reach a phone from bed
Kitchen
• Place frequently used items within easy reach
• Invest in a steady step stool
• Don’t take short cuts, e.g., using a chair as a
step stool, trying to reach items that are out-
of-reach
• Keep floors dry
Bathroom
• Put a non-slip surface on bathtub or shower
• Install grab bars
• Add a booster to the toilet
• Consider a walk-in shower
Stairs and Steps
• Remove clutter
• Fix broken or uneven steps
• Add light switches to bottom and top of
staircase
• Make sure carpet is not loose or torn
• Make sure handrails on both sides are secure
THANK YOU!
Stay Safe
in Your Home or Apartment