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Wellness Corner

Take steps toward fall prevention

by Bernice Olson-Pollack

Ever since she slipped on some steps and broke her femur in 2002 Sister Marcella Hackman routinely thinks about fall prevention. Now she always uses her cane, and after standing she makes sure her feet are in place before moving. She also participates in exercises five days a week. "I am determined to get better," she adds.

Have you ever tripped or fallen while doing some of your normal activities during your day? Were there any physical setbacks-because of your stumbling: aching joints or muscles-or worse, a broken bone? Perhaps nothing physical happened, but maybe you were shaken up emotionally. It can be a frightening experience.

A simple fall can mean a major change in someone's life. Yet, small changes in the home environment and an individual's lifestyle might prevent such falls.

Recent studies separate falls into two categories: those caused by external conditions, and those caused by internal conditions. The external conditions such as low lighting, rugs or
obstacles that are in the walking areas can be easily altered to reduce the risk of falls. It is important to make our living area safe.

It is the internal factors that truly make older adults vulnerable to falling. There are seven primary reasons that make many seniors more likely to fall: 1) mental changes, such as confusion or dementia, 2) circulatory problems, such as the inability of blood pressure to
adjust to sudden changes in posture, 3) walking or balance challenges, 4) medications, particularly sedatives, 5) diseases, such as arthritis and osteoporosis, 6) poor distance vision, and 7) muscular weakness.

As aging occurs there is a delay in reaction time. A person will become more susceptible to a loss of balance before a correcting strategy can be implemented. In addition, weakness or inflexibility of the joints throughout the body, substantially increase the likelihood for a fall to occur.

Positive lifestyle changes in nutrition are helpful in fall prevention. Adequate and balanced nutrition is an important factor in achieving good balance and coordination. A daily diet based on the food pyramid and drinking eight, 8-ounce glasses of water per day are encouraged in order to promote optimal nutrition. Be aware that many prescription drugs have side effects that can rob the body of its nutritional needs. Medications can also cause lightheadedness which may lead to a fall.

Exercises that include balance training and leg strengthening can reduce the risks of falling and will encourage greater self-confidence in a person's physical capabilties. It is very beneficial to enhance stability by emphasizing the use of the toes, feet, legs, abdominals and yes . . . the rump.

By performing strength, balance and flexibility activities on a consistent basis, a person will become both physically and mentally stronger.

Consider these safety tips to keep you on your feet.

• Take time to establish your equilibrium when you are transferring from a lying position to sitting, or from sitting to standing.
• As you are turning around or making a direction change, concentrate on your movement to be aware of your placement in space.
• Eliminate any rushing in your day. Give yourself the time you need to get to your destinations safely.
• Rest your body when you are tired or sick.
• Wear supportive shoes that are comfortable on your feet.

For a handout on exercises that can help reduce risks of falling, contact Bernice Olson-Pollak in the Wellness Center at 784-2288, ext. 211.

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