Preserving Mobility, Promoting Confidence

Falls can put you at risk of serious injuries so it is crucial that we do everything we can to prevent them. By using just a few simple tips, the risk of falling can decrease tremendously.

1. Stay physically active: Engage in regular exercise to improve strength, balance, and flexibility. Activities like walking, tai chi, or yoga can be beneficial.
2. Maintain a safe living environment: Keeping your home neat and tidy will decrease the likelihood of tripping. Remove clutter, secure loose rugs, and ensure clear pathways at home. In the kitchen, check to make sure all pots, pans, and utensils are in an easy-to-reach location.
3. Improve lighting: Make sure your home is well-lit, especially in hallways, staircases, and entrances. Keep a flashlight next to your bedside, and use nightlights in bedrooms and bathrooms to prevent tripping in the dark.
4. Wear appropriate footwear: Choose shoes that provide good support, have non-slip soles, and fit properly. Tennis shoes and sneakers with strong support are great choices. Avoid walking in flip-flops, open-toed shoes, or loose slippers, as they can increase the risk of slipping.
5. Use assistive devices: If needed, consider using a cane or walker to improve stability and balance while walking. Make sure these devices are adjusted correctly and in good condition.
6. Be mindful of medication side effects: Some medications can cause dizziness, drowsiness, or imbalance. Discuss with your doctor or pharmacist to understand potential side effects and take necessary precautions.
7. Regular vision and hearing check-ups: Maintain good eye and ear health by scheduling regular check-ups. Poor vision or hearing impairments can increase the risk of falls.
8. Be cautious with wet or slippery surfaces: Use caution when walking on wet or slippery surfaces, such as after rain or in public areas. Watch out for wet floors and promptly clean up spills at home. Use a non-skid mat in bathroom areas.
9. Stay aware of your surroundings: When using the stairs, make sure to always utilize the handrails and never block the view of your feet. Be mindful of potential hazards in your environment, such as uneven surfaces, stairs without handrails, or low-lying obstacles. Pay attention to your surroundings to avoid tripping or falling.
10. Stay hydrated and maintain a healthy diet: Proper hydration and a balanced diet can contribute to overall well-being, muscle strength, and bone health, which can reduce the risk of falls.

Here at Beacon Hill, we have many opportunities and classes to help build up strength for balance! Our aqua motion class is an easy and fun way to start getting active in the water. Other fun exercise classes include cardio drumming, dynamic balance, renewed strength, spin30, stretch/seated stretch, the walking club and yoga. Attending just a few of these weekly can allow you to stay active and continue to maintain your strength and coordination.