Medical: How to Reduce Fall risks?« Back to Questions List

Ways of reducing Fall risks
Posted by Admin
Asked on 03/07/2019 1:46 pm
0

The number of senior & Elderly in Singapore is increasing very sharply. Falls & its prevention is a crucial policy to keep seniors & elderly safe but also an issue of resource management.
While we cannot stop the ageing process, we can however counteract some of its effects by slightly modifying lifestyles. Falls is the greatest risk factor of falling again. Once a person has fallen, this should be mentioned to the GP or physiotherapist, if one is already consulted.
Here are few Tips:
BALANCE
We rely on our balance to stay upright when we over-reach for something or trip up. But as we age, our balance reaction time gets slower & so do reflexes. That makes it harder to regain balance, especially when doing something quickly.
WHAT CAN I DO?
Some simple regular exercises can help

MUSCLE STRENGTH AND JOINTS
Between the ages of 50 and 70, we lose about 30% of our muscle strength.
WHAT CAN I DO?
Regular physical exercise activity strengthens muscles, whatever your age. Recommendation is 30 minutes five times a week. Activities like vigorous housework, daily walks can also count towards exercise. Experts advice twice weekly muscle strengthening exercise for the over 65’s

BONES
Bones naturally become more brittle as we age, which makes a fracture more likely if we do fall. This is true for both men & women, but is especially true in post menopausal women.
WHAT CAN I DO?
Weight bearing activities are also great for maintaining strong bones, and a healthy balance diet will help ensure you get enough calcium to maintain bone strength.
Vitamin D helps the body absorb calcium and can be obtained from exposure to sunlight and some foods. Certain groups are more are more at risk from not getting enough vitamin D.

Posted by Admin
Answered On 03/07/2019 2:18 pm