Falling can cause injury to more than your ego. Here are some things you can do to prevent falls at any age.
Fall prevention in the workplace1
- Aisles, stairs, and walkways should be clutter-free. Spills should be wiped, dropped objects picked up, and cabinet drawers closed when not in use.
- Use handrails in stairways. Take one step at a time, and report broken stairs or loose stair coverings.
- Apply nonskid floor coatings and slip-resistant mats where falls are likely.
- Slow down and take small steps when walking on a wet or slippery surface.
- Wear slip-resistant footwear, and keep shoe soles clean for better traction if your work area tends to be wet, dirty, or oily.
- Inspect ladders before and after every use.
- Report every incident – even minor falls. Your efforts can save someone else from a more serious injury.
Fall prevention for everyone
- Exercise regularly. Aim for at least 30 minutes every day. The stronger your body is, the less likely you are to fall. Exercises that improve balance and coordination (like Tai Chi) are the most helpful.
- Remove things you can trip over (such as papers, books, clothes, and shoes) from stairs and places where you walk.
- Keep living areas well lit, and place a night light in the bathroom.
- Use non-skid throw rugs to reduce chances of slipping on linoleum.
- Store frequently used items in easy-to-reach areas.
- Use a sturdy stepstool for reaching hard-to-reach items, keep appliance cords out of the way, and do not wax the kitchen floor.
- Repair cracks in sidewalks, add handrails to outdoor (and indoor) steps and stairways, keep sidewalks clear, and be sure to have adequate outdoor lighting.
Fall prevention especially for older adults
- See a doctor to be checked for bone density. Osteoporosis can be treated with increased physical activity and calcium and vitamin D supplements.
- Postmenopausal women need 1,500 mg of calcium daily. Calcium-rich foods include milk, yogurt, cheese, fish, broccoli, soybeans, collards, and tofu.
- Have bedside lamps that are easy to reach. Keep a phone near your bed. And make sure your bed is high enough to get into and out of easily.
- Install grab bars in your shower and beside the toilet, put non-skid mats in bathtubs and showers, install a hand-held shower head, and use a raised toilet seat if needed.
- Use remote controls for the TV, DVD player, and CD player.
- Have a comfortable, firm chair to sit in while dressing.
- Monitor medications. Studies show that older adults who take more than four medications are at high risk for falls.
- Wear proper footwear. Athletic shoes greatly reduce the risk of falls among the elderly. The risk of falling increases if you are barefoot or wearing just socks or stockings on your feet.
- Have your vision checked regularly by an eye doctor. You may be wearing the wrong glasses or have a condition such as glaucoma or cataracts that limits your vision.
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