How To Reduce The Risks Of Falls As You Get Older
As we get older, it’s not unusual to start feeling increasingly unsteady on our feet. One of the biggest reasons for this is sarcopenia, or age-related loss of muscle mass and strength. Joint movement also becomes less flexible and stiffer because the lubricating fluid inside our joints starts to decrease, while the cartilage becomes thinner.
While some age-related changes are largely inevitable, such as grey hair and wrinkles, it’s important to remember that we don’t have to accept these physical developments as an unavoidable part of the ageing process.
In fact, there’s a growing body of research that suggests we can reduce the risk of changes to muscles, bones and ligaments by staying as active as possible and getting regular exercise.
It can be tempting to move less if you’re worried about slips, trips and falls, but the best way to ensure you can continue to be mobile and live independently is to move as much as you can. This will help you maintain your strength, coordination and balance, all of which will help prevent the falls you’re worried about.
It can also be helpful to learn how to fall safely in a bid to reduce the risk of hospital admissions, which is something that British Judo is now promoting as part of the Finding Your Feet scheme, in collaboration with the University of Hertfordshire and Anglia Ruskin Hertfordshire.
According to the BBC, the programme will see qualified judo coaches teach people safe falling techniques based on the martial art. Approximately 18 different judo techniques have been adapted to help older people, including yoko ukemi, which is a sideways fall that includes protecting the head.
People will also be taught how to tuck their chin in if they’re falling backwards, how to fall forward without using their hands and how to roll properly in order to get back up safely.
Professor Mike Callan of the University of Hertfordshire – and a member of the International Judo Federation Scientific Committee – said: “Judo coaches have a valuable skill set, as they understand the key principles of falling safely. By teaching these techniques to older adults, judo can make a significant contribution to a particular problem for society.”
Making adaptations is also another key way you can reduce the risk of slips, trips and falls within the home. The bathroom is one of the most hazardous parts of the house, so it makes sense to start there when considering making rooms more accessible.
Installing anti-slip flooring is an excellent place to begin and once this is in pride of place, you can make other changes like walk-in baths and showers, shower seating, grab rails and so on.
Bringing in new features in line with your changing needs is one of the best ways to ensure that you can continue to age in place, living independently within the comfort of your own home for as long as possible.
