SEPTEMBER 2015
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Improving Strength & Balance at Any Age to Prevent Falls
"Getting Rid of the Throw Rug Won’t Save
Grandpa!” was the title of an article written by Mike Bearce, in
which the injury prevention specialist explained that one of the first things
we do to help an unstable elderly person is “senior-proof” the home to prevent
falls. Examples include getting rid of trip hazards like throw rugs, installing
grab bars in the bathroom, and coaxing elderly loved ones into recycling old
stacks of newspapers.
Though very important, picking up clutter is
only part of the picture. People of all ages need sufficient balance to
safely walk outside in the yard, walk to the mailbox and walk around the
grocery store. Fall prevention across
all kinds of environments requires a sufficient level of physical strength and
balance. The Section of Chronic Disease Prevention and Health Promotion’s
Injury Prevention program is currently airing a
radio announcement that states “you’re
never too old to be stronger.” This is true
for people in their 20s as well as in their 90s.
About 30 people across the state have been
trained to lead evidence-based exercise programs shown to reduce the risk of
falls by older adults. You and your
health care provider can find more information on the Injury Prevention
website, adult falls page: Alaska Fall-Related Injury Prevention.
Environment is only one factor affecting older
people’s risk for falling. Research shows that if you place older adults who
are at risk of falling (for example, people who are taking more than four
medications or who have had one injurious fall in the past year) into a
cluttered environment, and another group into an uncluttered environment, some people
in both environments will fall.[1] The existence of home hazards alone does not
cause falls, but rather it is the interaction between older people’s physical
abilities and their exposure to environmental hazards that is important. Some
studies have found that environmental hazards contribute to falls to a greater
extent in older active people than in older frail people.[2] This is
most likely due to the increased exposure to potential hazards, as a higher proportion
of such falls occur outside the home where older, active people are more likely
to spend time.
Once older people begin to fall several times a
month, they are likely to continue falling, regardless of the condition of their
environment. Therefore, frequent falls (even without injuries) should be
considered a bright red flag for everyone involved, regardless of the excuses you
hear (“It was an accident.” or “It was my fault, I wasn’t looking.”).
When looking at the functional ability of an older
person, Parkinson’s disease and being home alone for 10 or more hours per day were
the best predictors of falls not related to the environment. Arthritis and poor
depth perception were the strongest predictors for falls related to
surroundings, such as tripping over a rug.[3] This information may lead
to improved strategies for preventing falls among older people.
By all means, continue to pick up the clutter
around the house. Doing more than that
is essential to prevent falls, however. Encourage your family members to start
a physical activity plan that fits their lifestyle and health requirements. The
strength and balance that comes from regular physical activity will help them
remain more independent and prevent falls that cause injury and diminish their
quality of life.
References
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Lord SR, Menzi HB, Sherrington, C. Home environment risk
factors for falls in older people and the efficacy of home modifications. Age and Ageing 2006;
35-S2: ii55–ii59; Published by Oxford University Press on behalf of the British
Geriatrics Society. doi:10.1093/ageing/afl088
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Sattin RW, Rodriguez JG, DeVito CA, Wingo PA. Home
environmental hazards and the risk of fall injury events among
community-dwelling older persons. J Am Geriatr Soc 1998; 46: 669–76.
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Northridge ME, Nevitt MC, Kelsey JL. Non-syncopal falls in the elderly in relation to
home environments. Osteoporos International 1996; 6(3):249-55
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