You CAN prevent falls! The facts in 3 seniors will experience a fall 1 each year, and half of those more than once. 0% of seniors’ falls result in hip 4 fractures. 0% of injury-related deaths among 2 seniors can be traced back to a fall. eniors are injured at home more S than any other location. The bathroom and stairs are particularly dangerous. Protect yourself Anyone can fall. But as we age, our risk of falling becomes greater. That’s the bad news. The good news is that falls can be prevented. The first step to avoiding falls is to understand what causes them. For example, poor balance, decreased muscle and bone strength, reduced vision or hearing, and unsafe conditions in and around your home can increase your chance of falling. Staying safe and on your feet is a matter of taking some steps to protect yourself. You can prevent falls by making the needed adjustments to your home and lifestyle, and by making sure you eat well, stay fit, and use whatever devices will facilitate your daily life while keeping you safe. Your independence and well-being are at stake. Take action! Your home Living room and bedroom educe clutter! Get rid of loose wires and R cords as well as any other obstacles. Bathroom nsure that you have non-slip surfaces in E the tub and shower. I nstall grab bars by the toilet and bath to help you sit and stand. Make sure they are well anchored. Use a raised toilet seat, and a bath seat in the shower, if you need them. Wipe up moisture or spills immediately. onsider using a cordless phone to avoid C rushing to answer. ave good lighting throughout the house H and install night lights. Make sure the path is clear between the bedroom and bathroom. catter mats are tripping hazards. Get rid S of them or make sure they are non-slip. ove slowly out of your bed or chair. M Getting up suddenly can make you dizzy. Kitchen tore kitchen supplies and pots and pans in S easy-to-reach locations. Store heavy items in lower cupboards. se a stable step stool with a safety rail for U reaching high places. lways wipe up any spills immediately A to prevent slipping. I f you use floor wax, use the non-skid kind. sk for help with tasks that you feel you A can’t do safely. Your health Stairs Make sure your stairs are well lit. ave solid handrails on both sides of the H stairway. emove your reading glasses when you R go up or down the stairs. ever rush up or down the stairs. It’s a N major cause of falls. Eat healthy meals utritious meals keep up strength, N resistance and balance. Eat lots of vegetables and fruits. Don’t skip meals. It can cause weakness and dizziness. Exterior eep front steps and walkway in good K repair and free of snow, ice and leaves. Keep front entrance well lit. gardening implements such as hoses Put and rakes away when not using them. Ask for help with tasks that you feel you can’t do safely Keep fit ngage in physical activity every day. E It’s your best defence against falls. alk. Try Tai Chi. Do what you can to W maintain your flexibility and balance. uild your muscle and bone strength by B doing “resistance” activities or exercises (such as weight lifting). Consult your doctor before you embark on an exercise program. Have your hearing and vision checked regularly. Use medication wisely sk your doctor or pharmacist about A possible side effects of prescription or over-the-counter medication. Read directions carefully so you’re aware of potential reactions with other medications. If your medication causes dizziness or sleepiness, adjust your activities so you aren’t at risk of falling. Don’t mix alcohol and medications. Alone or in combination with drugs, alcohol can cause falls. Use safety aids on’t be embarrassed to use aids to daily D living—they can keep you safe and active. Wear your glasses and hearing aid. Consider using a walker or cane. If you use a cane, make sure that it’s the correct height and that it’s rubber-tipped for safety. Appropriate footwear is important. Comfortable shoes that provide good support can help to prevent falls. Find out about other gadgets that can make your life safer: reachers, anti-skid soles, hip protectors, etc. Use them! Take action! You CAN prevent falls! If you fall... Try to land on your buttocks to prevent more serious injuries. Don't rush to get up. Make sure you are not injured before trying to get up or letting others help you get up. Don't let the fear of falling again prevent you from being active. Inactivity creates an even greater risk of falling. For more information Division of Aging and Seniors (DAS) Public Health Agency of Canada Address Locator 1908A1 Ottawa, Ontario K1A 0K9 Tel: 613-952-7606, Fax: 613-957-9938 TDD/TTY: 1-800-267-1245 E-mail: [email protected] Web site: www.publichealth.gc.ca/seniors Cette publication est disponible en français sous le titre : Vous POUVEZ éviter les chutes! Other DAS publications The Safe Living Guide—A guide to home safety for seniors Go for it!—A guide to choosing and using assistive devices Bruno and Alice—A love story in twelve parts about seniors and safety 12 steps to stair safety at home Stay safe! (poster) Assistive devices info-sheet for seniors © Her Majesty the Queen in Right of Canada, 2005. Revised 2007, 2011. Cat. No. HP25-3/2011E-PDF ISBN 978-1-100-17809-7
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