Falls pose one of the greatest dangers to a senior’s independence and self-sufficiency. More than one-third of people aged 65 and older fall each year, and those who fall once are two to three times more likely to fall again. Among older adults, falls are the leading cause of both fatal and nonfatal injuries, and are responsible for significant disability, hospitalisation, loss of independence, and reduced quality of life. In fact, the NHS reports that most fractures among older adults are caused by falls.

Here are four ways in which you can help your loved one to avoid falls, following Health and Safety Executive (HSE) guidelines:

1. Practice Daily Strengthening Exercises

Balance and coordination can be greatly improved through exercise. Exercise that enhances strength, reaction time, and aerobic capacity is crucial for maintaining strong muscles and balance. The most effective exercises can be integrated into daily activities and focus on balance and strength building. Here are some examples, to be carried out as appropriate for the senior’s current strength and balance:

– Hold onto the sink and stand on one leg while brushing teeth.

– While talking on the telephone, hold onto the wall and lean to one side, then the other to improve balance.

– While putting laundry away, bend the knees and then straighten the legs to build muscle strength.

2. Make Home Modifications to Prevent Falls

Making the house “fall-proof” involves assessing everything from lighting inside and outside the home to interior rugs. It is important to remove clutter and throw rugs from high-traffic areas and stairs. Ensure that each light fixture has the highest wattage bulb possible. Place frequently used items within easy reach to avoid reaching or climbing on chairs. Home modifications can also include encouraging your loved one to wear non-slip footwear in the house and to avoid walking around in stocking feet.

3. Review Your Loved One’s Medications

Medications, especially antidepressants and anti-anxiety medications, can cause dizziness and increase the risk of falls. Consult with your loved one’s GP and ask specifically about the side effects of each medication your loved one takes regularly.

Some medications may help to prevent falls. The NHS notes that vitamin D and calcium supplements may help to prevent falls. Studies have found that older women who took vitamin D and calcium supplements were 46% less likely to fall compared to those who did not take the supplements. Before giving your loved one supplements, check with their GP, as supplements can interfere with the efficacy of prescription medications.

4. Be Cautious with Bifocals

It has long been suspected that bifocals may contribute to the danger of falls for seniors. Recent studies confirm that wearers of multifocal glasses have a higher risk of falls when outside their homes and when walking up or down stairs. The study found that multifocal and bifocal glasses impair depth perception and make it more difficult to navigate steps and raised surfaces. When researchers provided seniors with single lens distance prescriptions to wear outdoors, falls were decreased by 40%. It is advisable to have two pairs of glasses for your loved one: a single lens pair with a distance prescription for walking up or down outdoor stairs, in shopping centres or unfamiliar buildings, and bifocals as needed at home.

Have you found any helpful ways to prevent falls at home for your loved one? If so, we would be interested in hearing about them. Every home environment is unique, and sharing helpful tips helps all of us to prevent dangerous falls.