By Jess Stinson
Here’s some slightly menacing facts.
- Falls are the leading cause of injury-related hospitalisation in the country. They cost the health system more than $5 billion a year and are the leading cause of injury related death in those over 65.
- One in three Australians over 65 will have a fall this year. We know about 50 per cent happen at home, usually during an ordinary daily task like getting up to use the bathroom.
- A single fall can trigger a fear of falling that leads people to stop things like walking to the shops, gardening, or going out to see friends. That reduced activity often becomes its own risk factor.
Despite that sobering story there is good news.
The newly updated Falls Guidelines from the Australian Commission on Safety and Quality in Health Care confirms that targeted exercise is the most effective way to reduce falls.
The guidelines recommend that all older people aim for 2 to 3 hours of exercise a week that is focused on balance and mobility with strength training included, ideally designed by a physiotherapist who can test the limits of the person in front of them.
A few other evidence backed strategies for prevention:
- Get your eyes and ears checked annually.
- Review medications regularly with your GP or pharmacist.
- Wear supportive, well fitted shoes.
- Look after your feet and see a podiatrist for care.
- Make your home safer by keeping floors uncluttered and well lit.
A message for families: if you’ve noticed a parent slowing down or avoiding outings they used to enjoy, it’s worth having a chat.
A good first step is simple, ask yourself or a loved one three basic questions.
- Have I/you fallen in the past year?
- Do I/you feel unsteady when standing or walking?
- Am I/you worried about falling?
A “yes” to any of these is a reason to speak with your GP or physiotherapist about a tailored plan. At Physique we run two falls prevention classes per week (Fit for Life) and love to help with falls prevention.
Getting older isn’t about giving things up, it’s about staying strong and independent enough to keep doing the things that matter.
