Falls Awareness

As we get older the thought of having a fall is worrying for many of us. Although falls are not age related, getting older does increase the risk of having a fall and the results can be more serious. Fear of falling, lack of confidence, broken bones or a few cuts and grazes are just some of the possible outcomes following a fall. Sadly, getting older can have a huge impact on staying steady and without regular exercise it is even more difficult to maintain strong bones, strength and balance.

Exercise helps to improve balance and co-ordination, reduce falls and increase independence – just a few good reasons! There are many other benefits to exercising: healthy heart, weight management, better sleep, improved mood, more energy and of course, less falls! Try to be active every day. Find an activity that you enjoy doing and, most importantly, have fun! Exercise with a friend or family member and, if you are able, walk to the shops or take a stroll around the local park. Find out about local activities and join in.

Be careful!

If you have a health condition or are new to exercise, check with your doctor before starting a new exercise routine. For those who have been diagnosed with osteoporosis, your doctor may recommend that you avoid certain types of exercises. For example, people with this condition should avoid exercises that bend or twist the spine.

What to do if you fall

People of any age can have a fall. If you do have a fall it can be a very frightening experience. So what should we do?

Firstly, do not panic. Remember to take several deep breaths, assess the situation and determine if you are hurt. If you are injured do not attempt to get up. Instead call 999. If you feel strong enough to get up, follow these steps:

1. Roll over onto your side by turning your head in the direction of the roll.

2. Once on your side ease yourself up onto your elbows.

3. Move onto your hands and knees and make your way to a firm surface.

4. Hold onto the firm surface e.g. a chair, to support you.

5. Facing the chair ease yourself to a standing position.

6. Turn yourself gently and sit on the firm surface.

7. Tell your GP or health professional about your fall.

If you do become unsteady and are worried about falling it is a good idea to have a lifeline of some kind you can press to summon help. A mobile phone is also a quick way of getting help if you fall. When we fall it is natural to feel embarrassed and so we try and rush getting up off the floor. Please don’t! Remember: it is more important to take your time and prevent any further injury.

Enjoy exercising ~ enjoy life!

Ellen Cranton

Falls Prevention Trainer