April Falls is an annual campaign from the NSW Fall Prevention & Healthy Ageing Network, aiming to raise awareness about the impact of falls, and implementing falls prevention strategies. With around one-third of Australians over the age of 65 experiencing a fall every year, and falls being the leading cause of injury-related deaths in this population, it’s an initiative we should all be getting behind. So, what can we do to help prevent falls?
One of the key things we can modify is our physical activity. Over 66% of the population aged 65 or over are not meeting the national guidelines for physical activity of 150-300 minutes of moderate intensity activity weekly. Regular & structured exercise decreases your risk of falls by 23% and gradually increases to 40% reduction in falls when implementing more challenging balance exercises & functional exercises.
So, what kind of exercise should you be doing?
While it’s true that things like walking and gardening can count towards our weekly activity, unfortunately most of us don’t approach these kinds of activities with enough intensity to raise our heart rate or challenge our strength.
Programs for falls prevention should include:
– Lower limb strength exercises e.g. Sit to Stands or Chair Squats, Calf Raises, & Step-ups;
– Static & Dynamic balance exercises e.g. tandem balancing, tandem walks, and change of direction.
– Tai Chi and aqua therapy programs are also fantastic options.
An optimal falls prevention program will be tailored to your needs, level and history. This is where an allied health professional, such as an Exercise Physiologist will be able to assist. Through a series of assessments, we can determine areas of strength, mobility, and balance that are putting you most at risk, and develop a program to improve these areas in a safe and supported environment.
Additional strategies to reduce your falls risk can include:
– Environmental changes: clearing clutter, securing rugs and mats, proper lighting, and installing handrails and grab bars around the house.
– Regular vision and hearing check-ups
– Medication Reviews and proper understanding of how your medications affect you
– Proper Foot Care: regularly check for cuts, blisters, or ulcers; and wearing good quality, supportive, non-slip shoes
We will help you stand tall and Move better as you age.
