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Standing strong Reducing the risk of falls

Standing strong

Contents 04 Understanding the risks of falls 05 Preventing a fall 06 How safe is your home? 08 Making your home safer 11 Looking after your health 14 Improve your balance and strength 16 Six ways to build better balance 22 Getting up after a fall 25 References 26 Come and say hello

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Understanding the risk of falls Falls can be serious for older people. Injuries such as broken bones can take a long time to heal and may affect your ability to do everyday activities. A fall can also make you feel less confident and worried about falling again. Staying active is one of the best ways to help prevent falls. Regular movement helps keep your muscles strong, improves your balance, and supports your independence. That’s why we want to do everything we can to help you stay active, healthy, independent, and safe from falls.

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Preventing a fall The best way to prevent falls is by staying active, looking after yourself and improving safety around the home. Reducing your risk of falling and injury will allow you to continue to participate in activities that you value and enjoy, enabling you to live the life you choose. Evidence suggests that there are several factors that increase the risk of falls for older adults. The environment, footwear, poor muscle strength and balance, medications and poor vision can all contribute to a fall. This booklet provides important information about effective falls prevention strategies. We hope that this will contribute to helping you live safely and well at home.

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How safe is your home? This home safety checklist can assist to identify areas of your home where changes could be made to prevent falls.

Home safety checklist Access to your home

YES

Do you feel safe and steady on your feet when going through your front or back door? If you are going out at night, are you able to turn on lights so you can see your pathways and entryways clearly? Are all steps and paths outside your home free from loose or broken surfaces? Kitchen/living/dining Can you easily reach the items in your kitchen which you use every day, without needing to reach above your head or below your knees? Do you clean up any spills on the ground straight away? Are you able to easily get up from your chair in the kitchen and lounge room? If you have rugs on the floor, are they secured to the ground to prevent edges and corners curling up? Is your home free from carpet that is worn, torn, loose or uneven to walk on?

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Bedroom

YES

Do you feel safe and steady on your feet when walking from your bedroom to the toilet – especially at night time? Is your bed easy to get up and out of? Bathroom/toilet Do you feel confident getting in and out of the shower or bath? Do you feel safe and confident when showering or bathing? Are you able to keep your balance whilst showering without needing to hold onto taps or the shower screen for support? Can you easily reach soaps and shampoos whilst showering without over reaching or bending? Can you easily reach the toilet light or do you have a night light near the toilet? Does your bath or shower have slip resistant flooring and a grab-rail if necessary? If you answer ‘no’ to any of these questions, it is recommended that you ask your Care Manager to arrange for an Occupational Therapist to visit for a home assessment. Government funding may be available to assist you.

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Making your home safer Home modifications

Removing trip hazards

An Occupational Therapist can assess your home and recommend changes that make it safer and easier for you to move around and stay independent.

Take a look around your home. Are there loose mats or rugs, electrical cords, pot plants, or other items in areas where you walk regularly?

Some home modifications are simple, such as installing grab rails in the bathroom or near steps. Others are more complex, such as installing an access ramp, removing a bath, or creating a step-free shower. These changes can help you carry out everyday activities more safely and confidently in your own home.

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Removing or reducing trip hazards is a simple and effective way to prevent falls. Securing rugs, keeping walkways clear, and moving obstacles out of the way can make your home safer and easier to move around in.

Assistive equipment

Good lighting

An Occupational Therapist can prescribe all sorts of handy equipment to improve your independence and safety within the home.

Good lighting in and around your home can help prevent falls by making it easier to see where you’re going.

People are often amazed by the variety of helpful gadgets and technologies to help with everyday activities like getting out of bed, showering, dressing, cooking, and moving around the home, garden and community.

Make sure entrances, hallways, stairs, and outdoor areas are well lit. Sensor lights outside can be helpful when arriving home after dark. At night, a bedside lamp or nightlight can help you safely find your way to the bathroom. Place lights within easy reach of your bed so you don’t have to move around in the dark.

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Looking after your health Regular health check-ups Some health conditions, such as diabetes, Parkinson’s disease, dementia, and arthritis, can affect your balance, strength, or mobility and increase your risk of falling. Regular check-ups with your doctor or other health professionals can help you manage these conditions, identify any changes early, and support you to stay active and move around safely. Looking after your health is an important part of preventing falls and maintaining your independence.

Healthy eating Eating a healthy diet is important to fuel your body and to keep your muscles and bones working properly. A balanced diet consists of foods from the five food groups (fruit, vegetables, meats, dairy and cereals/grains), and drinking plenty of water. It may also be worthwhile to ask your local doctor if you are getting the required amounts of vitamins and minerals, in particular Vitamin D and calcium.

Medicines Some medicines can make you feel dizzy and drowsy, and increase your risk of falling. If you take multiple medicines, or use medicines to sleep, a medication review with your local doctor or pharmacist may be worth considering. Existing services are available through your local pharmacy. Your GP is also able to arrange for a pharmacist to visit you at home and review your medicines. Standing strong

Footwear and foot health Wearing well-fitting, supportive shoes can help improve your balance and reduce your risk of falling. Here are some things to look for when buying shoes: Fastening firm and adjustable Smooth lining Firm heel counter

Uppers of soft breathable material Flexible at forefoot

Low heel

Stable synthetic sole Deep and wide toe box

Looking after your feet can help you stay steady, comfortable and confident as you go about your day. Treating concerns such as bunions, corns and calluses may also help reduce your risk of falls. Regular visits to a podiatrist can help keep your feet healthy, identify any concerns early, and provide advice on footwear that’s right for you and supports your mobility.

Eyesight Changes to your eyesight can happen as you get older, so it’s important to have your eyes checked regularly. Regular eye checks can help identify any changes early and ensure you receive the right treatment. 12

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Good vision plays an important role in preventing falls. If you cannot see clearly, it can be harder to spot hazards such as steps, uneven surfaces, or changes in footpath levels, which may increase your risk of tripping or falling.

Think twice before you start Falls can be prevented by making careful choices about which activities are safe for you to do at home. You need to realistically consider your capabilities and what you are going to need to do to complete the task, before you start. A little planning can make all the difference. You could also consider altering the way a task is completed. For example, instead of storing your plates in a high kitchen cupboard you could place them in a cupboard at waist height or leave them on the bench. This will eliminate the need to reach up and balance whilst lifting and carrying.

There are many different types of personal alarms available. Most are worn as a pendant around your neck or as a wristband. With the press of a button, you can contact a family member, carer, or emergency service. Some devices also have automatic fall detection, which can send an alert to your chosen contact if you experience a fall. If you would like to learn more about the personal alarms and monitoring systems available, please speak with your Care Manager, who can help you find an option that best suits your needs.

If you’re not sure that you can do something safely, don’t take the risk – just ask a family member, friend or neighbour to assist.

Personal alarms and monitoring systems A personal alarm or monitoring system can provide peace of mind by helping you get assistance quickly if you need it.

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Improve your balance and strength Good balance helps keep you steady and reduces your risk of falling. As we get older, you may notice it becomes harder to do everyday activities, such as stepping off a footpath, getting out of bed, or standing up quickly from a chair. Regular exercise is one of the best things you can do for your health and wellbeing. Experts recommend aiming for 150 minutes of moderate physical activity each week. Exercises that improve balance and muscle strength are especially important for preventing falls and helping you stay active and independent. The next section of this booklet includes some simple exercises designed to help improve your balance and strength.

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When you first start exercising, or if you increase your activity, you may notice some muscle soreness. This is normal and is a sign that your muscles are getting stronger. The soreness

may be most noticeable a day or two after exercise and usually improves as your body adjusts. To stay safe, always exercise in an area that is flat, well lit, and free from hazards or obstacles.

Safety first Only do these exercises if you feel safe and confident. If you feel unsteady, have concerns about your balance, or are unsure whether the exercises are suitable for you, speak with a health professional such as a physiotherapist or exercise physiologist before getting started. A physiotherapist can also assess whether a walking aid, such as a walking stick or walker, may help you move around more safely. Stop exercising and seek medical advice if you experience:

• Chest pain • Dizziness or feeling faint • Severe shortness of breath • A significant increase in muscle or joint pain • Any other severe or concerning symptoms Your safety is important. If you’re unsure, it’s always best to seek professional advice before continuing.

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Six ways to build better balance

EXERCISE 1

Sit to stand The sit to stand exercise helps with getting up and down from a chair, a toilet or in and out of a car.

• Move to the front of the chair. Lean your body forward, with your nose over your toes, and stand up slowly. Keep your knees slightly apart.

• Lower yourself back down into the chair, trying to control your descent to the chair.

• Repeat 5-10 times up to three times a day. • To make this exercise harder, cross your arms in

front of your chest or hold them out in front of you at shoulder height.

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EXERCISE 2

Heel-to-toe stand and walk This exercise helps improve your balance and stability. It can make it easier to walk in narrow spaces, change direction, and stay steady on your feet. Heel-to-Toe Stand

• Stand beside a kitchen bench or other sturdy surface for support.

• Place one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot.

• Lightly rest your fingertips on the bench if needed.

• Keep your body upright

and hold the position for up to 10 seconds.

• Walk slowly and carefully, using the bench for support if needed.

• Take up to 10 steps. • Repeat up to three times a day.

Safety tip: Always perform this exercise near a stable surface that you can hold onto if you lose your balance.

• Repeat up to three times a day. Heel-to-Toe Walk

• If you feel confident with

the standing exercise, try walking heel-to-toe along the kitchen bench.

• Place the heel of one foot directly in front of the toes of the other foot.

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EXERCISE 3

Standing knee raise This exercise helps strengthen the muscles around your hips and improves your balance. Strong hip muscles can make everyday activities easier, such as climbing stairs and getting in and out of a car or bus.

• Stand beside a kitchen bench or sturdy surface and lightly hold on for support.

• Slowly lift one knee up towards hip height. • Hold the position for up to 5 seconds. • Lower your leg slowly and repeat with the other leg. • Repeat 5 to 10 times on each leg, up to three times a day. Safety tip: Stand tall, look straight ahead, and use the bench for support if needed. Only lift your knee as high as feels comfortable.

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EXERCISE 4

Side leg raises and sideways walking This exercise helps improve your balance and stability when standing on one leg. It can also make it easier to step sideways safely and avoid tripping. Side Leg Raise

• Stand beside a kitchen bench or another sturdy surface and lightly hold on for support.

• Stand tall and slowly lift one

leg out to the side, keeping your supporting leg straight.

• Hold for up to 5 seconds. • Slowly lower your leg back down.

• Repeat with the other leg. • Repeat 5 to 10 times each

• Slowly lower your leg back down.

• Repeat with the other leg. • Repeat 5 to 10 times each

side up to three times a day.

Safety tip: Keep your movements slow and controlled, and always use a stable surface for support if needed.

side up to three times a day.

Sideways Walking

• Stand beside a kitchen bench or another sturdy surface and lightly hold on for support.

• Stand tall and slowly lift one

leg out to the side, keeping your supporting leg straight.

• Hold for up to 5 seconds.

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Safety tip: Move slowly and stay in control throughout the exercise. Stop if you feel unsteady or unsafe.

EXERCISE 5

Heel raises This exercise helps strengthen your calf muscles and improve your balance when standing and walking.

• Stand with your feet about shoulder-width apart. • Hold onto a wall, kitchen bench, or sturdy surface for support if needed. • Slowly lift your heels off the floor so that you are standing on your toes. • Keep your body upright and move straight up. • Slowly lower your heels back to the floor. • Repeat 5 to 10 times, up to three times a day. • To make the exercise more challenging, stand on one leg and slowly rise up onto your toes.

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EXERCISE 6

Stepping up a step This exercise helps improve your balance, leg strength, and confidence when using steps, kerbs, and uneven surfaces.

• Stand facing a step and hold onto a handrail or sturdy support.

• Step up onto the step with one foot. • Bring the other foot up to meet it. • Step back down, one foot at a time. • Repeat 5 to 10 times, up to three times a day.

Safety tip: Move slowly and stay in control. Always use a handrail or sturdy support if needed, and stop if you feel unsteady.

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Getting up after a fall Even if you’re doing everything you can to prevent a fall, falls can still happen. Knowing what to do can help you stay calm and feel more confident. If you fall:

• Stay still for a moment and try to remain calm. • Check yourself for any pain or injuries before trying to move. • If you’re hurt or unable to get up, call for help using your phone, personal alarm, or by making noise to attract attention.

• Keep warm if possible and gently move your arms and legs if it is comfortable to do so.

If you are not injured and feel able to get up, follow these steps:

Start here!

STEP 1 Roll onto your side, then gently push yourself up onto your elbows.

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STEP 2 Use your arms to push yourself onto your hands and knees.

STEP 3 Crawl towards a sturdy piece of furniture, such as a stable chair or bed, and hold onto it for support.

STEP 5 Lean forward and push up with your arms and front leg until you slowly come to a standing position.

STEP 4 Bring your stronger leg forward and place your foot flat on the floor.

STEP 6 Turn around and sit down on the chair or bed. Rest for a few minutes and catch your breath before moving again.

Tip: It can be helpful to practice these steps with someone nearby so you feel prepared and confident if you ever need to use them.

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For further information please call your Care Manager on 1300 275 227

Please remember, if you do have a fall, even if you are unhurt, make sure that you tell a healthcare professional, family member or carer that you have fallen. BaptistCare can assist you with accessing any of the services, activities and items of assistive equipment mentioned in this booklet.

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References Australian Government: Department of Health, 2015. The Five Food Groups. [Online] Available at: https://www.eatforhealth.gov.au/ food-essentials/five-food-groups [Accessed 25 September 2020]. Clemson, L. & Sherrington, C., 2013. Staying Active and on your feet. [Online] Available at: https:// www.activeandhealthy.nsw.gov. au/assets/Uploads/StayingActive-A4-Oct2018-web.pdf [Accessed 25 September 2020].

Pharmacy Programs Administrator, 2018. MedsCheck and Diabetes MedsCheck. [Online] Available at: https://www.ppaonline. com.au/programs/medicationmanagement-programs/medscheckand-diabetes-medscheck [Accessed 25 September 2020]. Sutherland Podiatry, 2020. The Ideal Shore. [Online] Available at: https:// sutherlandpodiatry.com.au/wpcontent/uploads/2016/06/falls-shoe. jpg [Accessed 25 September 2020].

Waldron, N., Hill, A.-M. & Barker, A., 2012. Falls Prevention in Older Adults: Assessment and management. Australian Family Physcian, 41(12), pp. 930- 935.t.

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Come and say hello Feeling steady and confident at home can make a big difference to your independence and quality of life. If you’d like support to make your home safer, improve your strength and balance, or feel more confident on your feet, we’re here to help. Visit your local BaptistCare office for a friendly, no-obligation chat about home care and the support options available to help you live safely and well at home.

Scan the QR code to find your nearest office.

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For more information Call 1300 275 227 Email ask@baptistcare.org.au Visit baptistcare.org.au

BaptistCare is a leading purpose-led care organisation. Guided by our Christian identity, we have been serving people and communities across Australia for more than 110 years. We help people find new ways to live better, through residential aged care, home care, retirement living, community services, disability support and housing across New South Wales, the ACT, Western Australia, Victoria, Tasmania and South Australia. BaptistCare – ABN 90 000 049 525

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