WHAT REALLY CAUSES FALLS?
Falls are happening more and more, especially to those older. Having a fall is incredibly dangerous for us. New figures released 9/22/16 by the Center for Disease Control confirm that falls are getting worse. Consider these important points:
Why do we fall? The environment is fraught with hazards. We use poor judgment. We get dizzy and disoriented more often. We become less active. We sit a lot. In my opinion, this last is the most important reason of all. It turns out that a regular exercise routine reduces falls exponentially but there are also many other ways we can have an impact. We can prevent falls by reducing our Fall Associated Risk. We make decisions many times per day that influence whether we increase our likelihood of having a fall or reduce it. I am a strong advocate for reducing fall risk at every choice.
Factors affecting whether you have a fall: I have been teaching exercise to those older for close to 20 years. Over that period of time I have heard of numerous reports of falls that have happened to my students. What caused their falls? Click on the links to read more.
Examples of common falls:
Overall exercise goals to reduce Fall Associated Risk:
Exercises:
- Many falls happen suddenly and without warning.
- Falls often happen because of very simple known reasons.
- Falls have the capability to dramatically change our quality of life forever.
Why do we fall? The environment is fraught with hazards. We use poor judgment. We get dizzy and disoriented more often. We become less active. We sit a lot. In my opinion, this last is the most important reason of all. It turns out that a regular exercise routine reduces falls exponentially but there are also many other ways we can have an impact. We can prevent falls by reducing our Fall Associated Risk. We make decisions many times per day that influence whether we increase our likelihood of having a fall or reduce it. I am a strong advocate for reducing fall risk at every choice.
Factors affecting whether you have a fall: I have been teaching exercise to those older for close to 20 years. Over that period of time I have heard of numerous reports of falls that have happened to my students. What caused their falls? Click on the links to read more.
- Shuffling our feet, tripping: In all circumstances, pick your feet up. That requires you to improve your leg agility (increase joint mobility in the feet, knees and hips). Stop Shuffling Your Feet.
- Feeling unstable physically (from getting distracted, sudden events taking place, turning your head while walking, walking on uneven surfaces, not looking where you are going, feeling dizzy): Improve balance ability by using your eyes to focus. Do not walk and talk at the same time. Getting Suddenly Dizzy, Where to Look When You Walk.
- Rushing: NEVER rush for anything. Whoever is phoning can always call you back.
- Being stiff (from inactivity, tension, tightness, stress): Increase leg joint agility.
- Emotion affects our balance: Fear, anxiety and depression destabilize us physically. Breathe, focus, get moving.
- Doing something that you know you shouldn’t: Listen to your inner voice. If it says you shouldn’t do something, don’t.
- Doing something challenging without holding on: This is a bad time to increase risk by testing yourself. Change your thinking so that you test yourself in structured safe conditions.
Examples of common falls:
- Stumbling when someone calls your name. Do not turn your head and walk at the same time. Learn to pick your feet up to avoid hazards you do not see.
- Closet falls or slipping on spilled liquids. Hold onto something when reaching: up, down or forward or when doing anything risky. Become more agile in your leg joints so you can react to difficulties by stepping aside in emergencies.
- Nighttime bathroom visit behavior. No slippers or backless shoes. Have plenty of light available without having to reach. Arrange a handhold from bed to bathroom. Consider having a chamber pot under the bed.
Overall exercise goals to reduce Fall Associated Risk:
- Improve foot health.
- Increase core strength.
- Learn to focus.
- Reduce the impact of fear, anxiety or depression.
Exercises:
- Foot shuffling is a contributing factor to many fall incidents: Increase joint mobility in the feet through foot exercise. Increase leg joint agility by stretching the legs and hips.
- Increase core strength and your balance improves: Improve stability in sudden or unusual circumstances. Lower your center of gravity and ground yourself. Use more effective power through the lower abdomen instead of the less effective shoulders and neck.
- Steady yourself by anchoring your gaze on an external object.
- Reduce the impact of emotion through breathe, focus and movement. Learn to take a few deep breaths when you feel scared or nervous. When you feel distracted, focus your eyes. Get out of your chair for 5 minutes each hour.