Your Resource for Independent Living
Presented by Community Services for the Blind and Partially Sighted
In this issue
Falls and Prevention
Falls are a concern and potential major health problem for older adults and some younger adults dealing with chronic conditions. Learn more about fall statistics.
Many people still believe that falls are a normal part of aging and can’t be prevented. The reality is there are many things you can do to help prevent yourself from falling.
There are common risk factors that are known to contribute to falls. The first steps in protecting yourself from a fall are to:
- Understand what the common risk factors are.
- Assess which of them may be an issue for you.
- Take action to counteract potential problem areas.
Many of the things that help you stay healthy and independent can be easy and even fun! The key is taking an active role in making some changes to your life. The more YOU do today--the more you CAN continue to do tomorrow!
Two Major Causes of Falls
- Health and Age-related Changes, Such as
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- Use of certain medications
- Slow reflexes
- Poor eyesight
- Problems with balance
- Dangerous Situations in the Home, such as
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- Slippery floors
- Poor lighting
- Electrical cords in pathways
- Loose rugs
- Raised thresholds
- Clutter
Fear of Falling
It is important to be cautious and aware of risk factors for falls. Problems can arise when caution leads to fear. Fear of falling causes many older adults to limit their activities -- thereby becoming inactive and often more isolated. This is especially true if the person has fallen before.
If you avoid staying active because you’re afraid of falling, talk to your doctor. He or she can recommend a carefully monitored exercise program that’s right for you or refer you to a physical therapist who can help design a safe exercise program.
Falls Free Plan
| Check Yes if You Have Had This Experience |
No |
Yes |
What to Do if You Checked Yes |
| I have fallen in the last six months |
|
|
- Talk with your doctor(s) about falls and/or concerns
- Show this checklist to your doctor(s) to help understand and treat your risks, and protect yourself from falls
|
| I take four or more medications daily |
|
|
- Review your medications with your doctor(s) and your pharmacist at each visit and with each new prescription
- Ask which of your medications can cause drowsiness, dizziness, or weakness as a side effect
- Talk with your doctor(s) about anything that could be a medication side effect or interaction
|
| I use a cane, walker or crutches, or have to hold onto things when I walk. |
|
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- Ask your doctor for training from a physical therapist to learn what type of device is best for you, and how to safely use it
|
| I have to use my arms to stand up from a chair |
|
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- Ask your doctor for a physical therapy referral to learn exercises to strengthen your leg muscles
- Exercise at least two or three times a week for 30 minutes
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| I sometimes feel unsteady on my feet, weak or dizzy |
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- Tell your doctor and ask if treatment by a specialist or physical therapist would help improve your condition
- Review all of your medications with your doctor(s) or pharmacist if your notice any of these conditions
|
| It has been more than two years since I have had an eye exam |
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- Schedule an eye exam every two years to protect your eyesight and your balance
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| My hearing has gotten worse with age, or my friends and family say I have a hearing problem |
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- Schedule a hearing test every two years. If hearing aids are recommended, learn how to use them to help protect and restore your hearing, which helps improve and protect your balance
|
| I usually exercise less than two days a week |
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- Ask your doctor(s) what types of exercise would be good for improving your strength and balance
- Find some activities that your enjoy and people to exercise with two or three days/week for 30 minutes each day
|
| I drink alcohol daily |
|
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- Limit your alcohol to one drink per day
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| I have more than three chronic health conditions |
|
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- See your doctor(s) as often as recommended to keep your health in good condition
- Ask your doctor(s) what you should do to stay healthy and active with your health conditions
- report any health changes that cause weakness or illnes as soon as possible
|
The more “Yes” answers you have, the greater your chance of having a fall. Be aware of what can cause falls, and take care of yourself to stay independent and falls-free!
Information provided by the Washington State Department of Health -- Aging and Disability Services
Enhancing Awareness for Fall Prevention
A strong body means fewer falls. Some people think that the best thing to do if you’ve fallen, or if you’re afraid of falling is to be less active. Actually, inactivity makes it more likely that you will fall. That’s because when you’re less active your reserves of energy, muscle tone, and alertness are reduced. That’s why we recommend starting a regular exercise routine of any kind – even if it’s as simple as taking a walk every day.
Before beginning any physical activity, please check with your doctor(s) first!
What to Do if You Fall
- Try to remain calm. Check yourself for serious injuries, such as bleeding, sprains, strains, dislocations, or fractures. If you are bleeding, apply firm pressure.
- If you think you are injured and someone is nearby, call for help.
- If no one is nearby, try to get up or crawl to a telephone to call for help. There are several ways to get up from a fall, which method is best for you will depend on your health and your injuries.
- Roll and Crawl: Roll onto your stomach, get up on all fours, crawl to a nearby piece of furniture, place your hands on it, and bring one foot forward--putting it flat on the floor--and stand up.
- Shuffle: If painful knees prevent you from crawling, shuffle on your bottom to a nearby piece of furniture, pull yourself onto your knees, and stand up.
- Using Stairs: Shuffle on your bottom to the stairs, then gradually move up one step at a time until you reach a height that makes it possible for you to stand. if you get up, take a few moments to recover and then call for help.
- If you cannot get up, try to keep warm. Pull any nearby rugs, coats, or blankets over and under you, if possible.
Please try to practice these techniques before you need them, so that you can be prepared. You can also safeguard yourself by doing a home safety check, placing a telephone on a low stool or shelf you can reach from the floor, and arranging for someone to call or check in on you daily.
*From the Washington State Department of Health: Injury & Violence Prevention Program (DOH Pub. 341-013)
Lighting
SightConnection store has a variety of lighting options. The Vision Rehabilitation Specialists at CSBPS can demonstrate the different types of lighting and can help you find the most effective lighting, for your personal needs. Please feel free to contact us for more information or to schedule an appointment; call: (206) 525-5556 or (800) 458 4888
Join the Visionary Society
For over 40 years CSBPS has worked to restore, enhance and maintain the independence and well-being of people with impaired vision. Now we continue that great legacy with the Visionary Society.
The Visionary Society is designed to be an expression of appreciation to those individuals who wish to provide for the future of CSBPS by establishing planned gifts. Common forms of planned gifts are wills, charitable remainder trusts and life insurance. To find out more about the potential tax benefits to you and your family please contact your estate planner for more information.
If you would like more information about joining the Visionary Society or would like to request a brochure, please contact June Mansfield, (206) 525-5556 or email csbps@csbps.com.
PRISM -- Autumn 2007
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