How To Prevent Falls And Maintain Your Independence If you would like more information about The Harwin Balancer and how it can help you to become more stable and secure go to: www.theharwinbalancer.com Or call us at: 1.888.618.6088 Courtesy of Harwin Performance, LLC 1.888.618.6088 www.theharwinbalancer.com You CAN Help Yourself! As we get older our bodies change and we become more susceptible to falls. Many people believe that falling is a normal, inevitable part of aging but this is not necessarily true. Lack of knowledge of how to prevent falls can be a huge contributing factor. Being aware of the risk factors for falls is the first step to preventing them. The greater the number of risk factors to which a person is exposed, the greater the probability of falling. Many risk factors are preventable and it’s our hope that this booklet will start you on your way to reducing your chances of falling and increasing your sense of confidence and independence. References and Links Centers for Disease Control and Prevention 1600 Clifton Rd. Atlanta, GA 30333, USA 800-CDC-INFO (800-232-4636) TTY: (888) 232-6348 http://www.cdc.gov/homeandrecreationalsafety/Falls/ adultfalls.html National Institute on Aging Information Center P.O. Box 8057 Gaithersburg, MD 20898-8057 800-222-2225 (toll-free) 800-222-4225 (TTY/toll-free) www.nia.nih.gov www.nia.nih.gov/espanol National Institute on Aging, Falls and Fractures Pamphlet: http://www.nia.nih.gov/health/publication/falls-andfractures National Safety Council 1121 Spring Lake Drive Itasca, IL 60143-3201 1-800-621-7615 www.nsc.org Fall Prevention Center of Excellence headquartered at the University of Southern California Andrus Gerontology Center, 3715 McClintock Ave., Room 228, Los Angeles, California 90089-0191.Tel: (213)740-1364; www.stopfalls.org 2 11 The Role of Balance Quick Facts As we age our sense of balance is compromised through trauma, injury, surgery, and just getting older. Since losing our balance is a prelude to a fall, this very same sense of balance is what we need to focus on to prevent falls and live our lives to the fullest extent possible. Better balance and posture can literally be a lifesaver!  All forms of physical activity are helpful in maintaining strength, flexibility and muscle tone and it is never too late to start exercising! The flowing, movements of Tai Chi are an easy way for seniors to improve their balance, stress levels, and general sense of well being.  The Harwin Balancer is a gentle way to reprogram the specialized cells in your muscles, joints, and tendons that help monitor the position of your body. It helps your brain to know what your body is doing. This helps you to keep your body upright, strengthens the body’s ability to balance when walking, and prevents falling.       One out of three adults age 65 or older falls each year Falls are the leading cause of injury death among older adults and also the most common cause of nonfatal injuries and hospital admissions for trauma Two-thirds of those who experience a fall will fall again within six months Less than half of those that fall talk to their healthcare providers about it 20-30% of people who fall suffer moderate to severe injuries and can increase the risk of early death Death rates from falls among older men and women have risen sharply over the past decade In 2009, about 20,400 older adults died from unintentional fall injuries Falls are a public health problem that is largely preventable! *Centers for Disease Control and Prevention 9/20/12 10 3 Anxious About Falling? We all stumble or trip at some point, but fear of falling can become a serious worry and difficult to deal with if not addressed quickly. This anxiety can stem from having had a fall already but it can prey on your mind even if you haven’t fallen before. You may become more cautious, limit what you are willing to do and lose confidence in carrying out daily tasks and activities. You may even stop wanting to go out on your own. Worrying in this way is not unusual and can make you anxious, isolated or depressed. Fears about losing your independence can also make you reluctant to seek help. It’s important not to let such thoughts stop you from taking positive steps to get help. The purpose of fall prevention is to enable you to live as independent and enjoyable a life as possible. This is the case whether you have had a fall already, or are intent on preventing one. 4  Keep warm, cold muscles work less well and can lead to injuries  Do exercises to strengthen the muscles you use for walking and lifting  Ask your doctor or pharmacist to review your medicines, both prescription and over -the-counter, to identify any that might cause dizziness or drowsiness  When you get up from bed during the night or in the morning, sit on the side of the bed for a minute or two before you stand up. This will give your blood pressure time to adjust and you will feel less dizzy (make sure you have a night light or flashlight)  Get adequate calcium and vitamin D from food and/or supplement  Limit alcohol intake 9 What You Can Do to Prevent Falls Risk Factors Make sure your home environment is as safe as possible:            8 Wear shoes with non-skid soles (not house slippers) Make sure your home is well lit Use night lights in bedroom, bathroom, hallway and stairs Keep a flashlight by your bed Remove throw rugs or fasten them to the floor with carpet tape, tack down carpet edges Put grab bars in bathtub, shower, and toilet area Have handrails on both sides of stairways Don’t climb on stools or stepladders, have someone help you Reduce clutter and don’t put electrical cords across pathways  Have your eyes checked every year and your hearing checked every two years  See your doctor if you have foot pain or corns; sore feet can make you fall  Make regular exercise such as walking, gardening or dancing a part of your life         Balance, gait or mobility problems including those due to degenerative joint disease and motor disorders such as stoke Lack of physical activity which results in poor muscle tone, reduced flexibility, decreased bone mass and loss of balance Normal changes of aging such as poor eyesight or hearing and not wearing glasses that have been prescribed Osteoporosis Side effects from some medications can upset your balance and make you fall such as medicines for depression, sleep problems or high blood pressure Some medicines for diabetes and heart conditions can also make you unsteady on your feet If you are taking four or more medications If you have changed your medicine within the past two weeks Health conditions such as: Parkinson’s disease, Alzheimer’s disease and arthritis 5 Environmental Hazards Contribute to One Third of Falls in the Elderly      More Risk Factors  Surgeries such as hip replacements can leave you weaker, in pain and less mobile than before the surgery   Poor lighting, particularly on stairs Tripping over power cords in walkways Loose carpets or rugs Slippery floors Lack of safety equipment such as grab rails or night lights Cluttered stairs and floors Uneven sidewalks and pathways  Impaired cognition, dizziness or depression  Day-to-Day Activities such as: Standing up too quickly Rushing (for example to get to the bath room or answer the phone) Changing directions too quickly to avoid bumping into someone or tripping over something 6 7