WISE AGING: Personal Fall Risk Factors and Strategies to Prevent Them

What are Personal Fall Risk Factors?

Fall risk factors are conditions that increase the chance or likelihood of a fall happening that could result in harm, disability or even death.

Combinations of personal risk factors increase the risk (chance) of falling. (harm is always a threat)

Below is a basic explanation of personal fall risk factors, as strategies to reduce them.

Personal Fall Risk Factors List

1. Muscle weakness: limited leg/arm/hand strength
2. Unsteadiness: Standing or walking balance is unsteady
3. Walking difficulties (either with or without additional support such as a cane or walker)
4. Vision loss or decline (vision isn't as good as it was; vision problems despite the use of glasses; things look different, but eyes haven't been checked in long time)
5. Decline in independent ability to do basic daily life activities (such as bathing, dressing)
6. Stress/anxiety/depression: Being distracted is often cited as a cause for falling
7. Medications:

a. Certain types of medications can increase the risk of falling, such as those that cause drowsiness or sleep; affect coordination or balance.

b. Take multiple medications: There is an increase of falling risk when taking multiple medications. (That is why it is important to have all medications reviewed to make sure side effects are not hazardous)

Increased Fall Risk with Multiple Risk Factors

The more personal fall risk hazards there are, the greater the chance of a fall with injuries.The good news is there are preventive steps that can be taken to reduce personal fall risks.

Here they are:

Stratagies to Reduce Fall Risks

Falls can be prevented. There are strategies that can be chosen and used in daily life to reduce such risks.

1. BE FIT! Muscle strength and flexibility are a key in preventing falls. Normal age related changes or medical conditions can decrease strength over time. The best thing to prevent falls is to BE FIT!

If you aren't fit, GET FIT. Get involved in some regular physical activities such as walking, bicycling, swimming, hiking, rowing a boat or canoe, gardening, dancing,tennis, ....pick a sport you like.

The object is to improve muscle strength, flexibility and joint range of motion. A person is NEVER too old to increase all of these. That's right. A 95 year old person could improve all of these vital abilities, even at such an age.

So, it is never too late to start working on muscle strengthening. (PRECAUTION: TO BE SAFE, BE SURE TO GET DOCTOR'S APPROVAL BEFORE BEGINNING A HOME PROGRAM)

USE COMMON HOME PRODUCTS FOR CHEAP WEIGHTS

STEPS TO FITNESS

1. See doctor: If you need to get fit, start by getting an appointment with your physician.

2. Make a plan: Discuss a good plan for you to begin getting fit.

3. Start slow, build up gradually: Sometimes, to gain strength, starting at the beginning means just doing an activity. When the activity gets easier, you can add some resistance (add some weights) to build strength and endurance. Always starting with a small amount and build up.

CREATIVE AND CHEAP WEIGHTS

Over the years, as an occupational therapist offering home health therapy services, I had to be creative to help people use what they had to help themselves. Often cost was a limiting factor for many people. "I/we can't afford to buy expensive weights" was something I commonly heard.

The good news was then and is now, ....you don't have to spend money on buying weights! I have suggested using all of the following items found in kitchen pantries or garages to use as weights, such as the following:

1. 8 ounce box of spaghetti
2. 8 ounce can of soup (vegetables, pie filling,...whatever is on hand)
3. 1 pound of rice: TIP: Put the pound of rice in another bag or a sock (in case of breakage)
4. 3 pounds of onions
5. 5 pounds of potatoes
6. A large box of washing detergent
7. A container of CRISCO
8. A pocketbook filled with golf balls (worked great for leg strengthening activities, and also for people who could not hold weights due to painful arthritic joints.
9. a bag of oranges (increase or decrease the weight as able)
10. a broom handle
11. a copper pipe
12. you get the idea, right?

A really funny story happened a long time ago when I had a patient who had a Yorkie. Yorkies love to stick their little noses into their master's business. Anyway, a patient of mine had a Yorkie, who weighed about 3 pounds. Her little Yorkie would not let her alone when she was doing her weight lifting. One day, my patient got the bright idea if the little boy Yorkie wouldn't let her alone, she would use him for the weight lifting!

As it turned out, the Yorkie loved it! He pestered her every day to do her exercises. His tail wagged the whole time she did her routine with him, and they both had fun while she got stronger.Such is working in home health rehabilitation. Use what you can! You never know what will work for someone.

Let me know what works for you.

Tomorrow's blog will be on a few more strategies to reduce personal fall risk factors.

Internet resources for today's blog:

SAFE Aging Newsletter: http://www.safeaging.com/newsletter/May2005newsletter.htm#fallriskfactors

http://www.cdc.gov/ncipc/duip/preventadultfalls.htm

Stay healthy, be SAFE.

Dr. Vanessa

Vanessa M. Dazio, OTD, OTR/L

www.safeaging.com

www.medictag911.com

www.safeaging.blogspot.com

WISE AGING: Tips to Reduce Bathroom Falls Risk

Many falls resulting in serious injuries such as fractures and brain injuries, happen in the bathroom. Reasons often cited are slippery tub/shower, wet floor; loss of balance with slippery floor surface.



Think about it. Bathing and showering is a daily activity that increases the risk of falling due to the conditions. (wet and slippery) People even in the best of condition have slipped in the tub and fallen.



There are some really simple things that can be done to reduce fall risks. These tips work well for everyone. I heartily recommend the following:



THINGS TO DO! FOR EVERYONE



1. Install safety rails: I think the single most important purchase you can buy for bathroom safety is safety rails for the tub or shower. No home should be without them. I wish it was a universal requirement.



2. Add non- slip strips or a safety matt to the tub/shower floor.



3. Install a phone in the bathroom.


4. Install a night light in the bathroom. (I like the automatic night lights that turn on whenever they detect movement.



5. Keep floors dry at all times.



THINGS TO DO: IF UNSTEADY BALANCE



1. Use a shower chair (rather than standing to shower)



TIP: There are many types of shower chairs or transfer tub seats. It is important to get the best one for your specific circumstances. I have used and recommended using molded outdoor plastic chairs. They generally cost about $6-$10 and usually fit in most tubs or showers, depending on how the base of the legs are designed.



2. Do not bend or twist while standing. (These are awkward postures that change the center of gravity, and further reduce balance.



3. Install a handheld shower attachment with extra long hose (this makes it alot easier to get to all the places that need to be washed without having to bend and twist)


4. Use safety rails (AKA grab bars) for additional support when bathing (washing legs, lower back, upper back, hair, etc.)



5. Use soap on a rope, to prevent the possibility of dropping the soap and having to chase it.



TIP: Soap on a rope can be easily made at home. (Here's how: Take a skewer and make a hole through the soap. I usually put the hole closer to the middle. Then tie a piece of rope on it. Usually 4 feet long, but you decide how much rope you need.

Oh, some soaps are better to do this with than others. Creamier soaps are better than flakier soaps.)



6. Organize useful things within an easy reach. (Avoid storing anything above the shoulders or below the knees.)



WHAT NOT TO DO!



1. Never lock the bathroom door.



2. Never, ever, ever use a towel rack, soap tray, shelves or other attachments not anchored in the wall, as a support for body weight.



3. Never turn suddenly while washing in shower.



For more detailed information, please take a look at my newsletter articles.



http://www.safeaging.com/newsletter/Aug2006newsletter.htm



http://www.safeaging.com/newsletter/Nov2004newsletter.htm

Be wise, stay safe,
Dr. Vanessa

Vanessa M. Dazio, OTD, OTR/L
SAFE AGING
www.safeaging.com
www.medictag911.com