Everyday Exercises and Fall Prevention

Fall Prevention

Amy Schmidt

Injury Prevention Coordinator

Saint Joseph’s Hospital, Marshfield

Why All the Fuss?

•In Wisconsin, falls have surpassed motor vehicle crashes as the most common cause of injury-related death. •The majority of falls that result in death occur in the home.•Of those who fall, 20 to 30% suffer moderate to severe injuries that reduce mobility and independence.

At least 95% of hip fractures among older adults are due to falls.

Up to 25% of adults who lived independently before their hip fracture have to stay in a nursing home for at least a year after their injury. Source: CDC

Falls and the injuries they cause are a huge national public health problem.

Through education and by making some simple changes in the way we do things, we can prevent the occurrence of falls.

Risk Factors

What motivates you to decrease your fall risk?

What Can You Do?

“Exercise: It’s Never Too Late”

Benefits of Exercise

strength

better balance and joint mobility

bone density

makes you feel good!

Community Options

Physical therapy consult

Senior Steps exercise program

Senior Steps Exercise

Walking One of the easiest forms of exercise Equipment needed:

• Good pair of shoes• Comfortable clothing • Desire

How to start: Just walk out the door! If you have any health concerns or medical

conditions, be sure to check with your doctor for advice before you begin a routine

Other Ways to prevent Falls

Check For Safety

Minimize Environmental Hazardskeep walkways clear

use shower mats in the tub/shower

use grab bars in shower/near toilet

install handrails at stairways

have adequate lighting

wear sturdy shoes with non-slip soles

Minimize Environmental Hazardskeep frequently used items where you can reach them

carry a cell phone or lifeline for emergencies

use chairs with arms

Have your vision checked

Review you medications with your healthcare provider

Begin a regular exercise program

Use Yak trax and hip protectors

Let’s Check What We’ve Learned

True or False?

1. I am too old to exercise.

2. Inactivity is not a normal part of aging.

3. A lack of exercise can be dangerous to my health.

4. Falls are costly both in terms of health care costs and loss of independence.

5. Staying physically active helps me feel good about myself.

6. When I make exercise a routine, just like my meds or meals, I will be able to maintain exercise as a regular part of my day.

7. It is important for me to maintain my independence.

Summary

Regular exercise and activity will help maintain your physical and mental health.

Exercising will help lower your risk for falls and serious injury by maintaining and increasing your strength, flexibility, and bone density.

Maintaining an independent, active lifestyle is possible regardless of your age.

You can lower your risk for falling by making some simple changes in the way you do things around your home.

Participating in the Senior Steps exercise program can be the first step to a healthier, more active lifestyle.

Questions?

For more information about Senior Steps, call the MSJH injury prevention program line at 715-387-9600.