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Rain, sleet, and snow are all in play this winter, so it's important to be extra careful on icy sidewalks and slippery surfaces.
A nasty fall can have serious implications for both our physical and mental health, especially as we age and become more vulnerable.
So why are older people more likely to suffer falls this time of year and what can we do to prevent them?
Why are older people more likely to suffer falls?
“Muscle strength and balance tend to decline with age and conditions such as arthritis can make movement painful and difficult,” explains Izabela Klaczkiewicz, CEO of Loveday Abbey Road Care Home. “Vision can also deteriorate, making it difficult to detect danger.
“Some medications commonly prescribed to older people can cause dizziness or affect coordination.
“All of these factors combined can make maintaining balance more difficult, especially in winter when outdoor conditions are more dangerous.”
What are the possible consequences of a bad fall?
“Fractures, such as those of the hip or wrist, are common and can significantly reduce mobility,” says Klaczkiewicz. “This loss of mobility can lead to other complications, such as muscle weakness and joint stiffness, due to decreased activity.”
Even if a fall doesn't cause a major injury, it can still weigh heavily on our minds.
“Any fall can lead to post-fall syndrome, which has a serious combination of symptoms that can affect our daily activities,” notes Kate Sheehan, occupational therapist at Stannah Stairlifts.
“These symptoms include anxiety, loss of confidence, less motivation to perform activities you previously enjoyed, increased risk of further falls due to changes in gait pattern, and reduced ability to initiate movement.”
Here are some tips on how to prevent falls this winter…
Appropriate footwear
“In addition to sturdy, well-fitting, grippy shoes, consider winter boots with insulated lining to provide warmth without sacrificing support,” suggests Klaczkiewicz. “Choose footwear that has a firm heel to stabilize the foot and a cushioned sole for comfort.
“Avoid high-heeled shoes, flip-flops or open-toed sandals, as they provide less stability.”
Be very careful
“Try not to rush it,” says Sheehan. “Pay attention to the road you're on and avoid those slippery leaves whenever possible.”
Buy shoes that fit you well
“Having well-fitting slippers with non-slip soles will help reduce the risk of falls,” says Sheehan. “Never walk in tights or socks, as they are slippery and can cause an unexpected fall, especially on hardwood or vinyl floors.”
Place some non-slip strips.
“Place non-slip strips on stairs, both indoors and outdoors, and place non-slip mats in the kitchen, bathroom, and entryways to prevent slipping on wet or slippery floors,” recommends Klaczkiewicz.
Buy your pet a collar with a bell
“It's important to know your pet's whereabouts, so they don't get in your way,” says Sheehan.
Do regular exercises to improve balance.
“Regular balance exercises, such as heel-to-toe walking, leg lifts, and seated walking, can improve coordination and stability, thereby reducing the risk of falls,” says Klaczkiewicz. “Gentle flexibility exercises for the ankles, hips and shoulders promote better movement by keeping joints flexible.
“Resistance training with light weights or resistance bands also strengthens the legs and core, which are vital for maintaining balance.”
install an alarm
“Having a community alarm installed in your home, activated by a wrist alarm or pendant, can give you and your family members peace of mind if you fall,” explains Sheehan. “A [Amazon] Alexa or Echo can also let you call your family if you've fallen or, if you have a smartphone, you can use Siri to call a key person or an ambulance.”
