Preventing Falls: Steps YOU Can Take Leader Guide Each year, one in every three adults age 65 and older falls. Falls can lead to injuries and can even increase the risk of early death older adults. Fortunately, a fall is a health problem that is largely preventable. Learn the steps YOU can take to protect your independence and reduce your chances of falling. Lesson objectives To identify who is at risk falls. To become aware of potential health risks linked with falls. To identify the leading causes falls among older adults. To identify potential hazards in living environments. Member Activity Ask members to share a true story about an individual fall. Discuss how and if the fall could have been prevented. If members do not have stories to share use the following stories. Read aloud and discuss how and if the fall could have been prevented. Story #1: On her way to answer the door, Susan did not notice her golden retriever lying on the floor. Bee she knew it, Susan tripped over the dog, and unable to keep her balance, fell to the floor. Story #2 When Tom woke up one morning, he had to go to the bathroom. Untunately, he got up too quickly and did not give himself time to adjust to a standing position. He became dizzy and fell as he stepped away from the bed. Story #3 Martha was straightening up her living room and placing trash in the waste basket in the kitchen. On her way back into the living room, Martha caught her foot on a throw rug. She lost her balance and fell.
Member Activity Quick Facts... members to share. Bee your lesson, copy the quick facts. Cut the quick fact statements into separate facts. Fold each quick fact slip of paper and place in a container. During your lesson ask each participant to pull a quick fact and read it aloud to the group. Lead the discussion with members about the Quick Fact. Quick Facts 1. The risk of falling increases with age and is greater women than men. 2. Two-thirds of those who experience a fall will fall again within six months. 3. A decrease in bone density contributes to falls and resulting injuries. 4. Failure to exercise regularly results in poor muscle tone, decreased strength, and loss of bone mass and flexibility. 5. At least one-third of all falls in the elderly involve environmental hazards in the home. 6. Annually, falls are reported by one-third of all people 65 or older. 7. One-fourth of those who fracture a hip die within six months of the injury. 8. The most profound effect of falling is the loss of independent functioning. 9. Most falls do not result in serious injury. However, there is often a psychological impact. 10. Falls are the leading cause of death from injury among people 65 or over. 2
Why are falls a major threat to the health and independence of older adults, people aged 65 and older? Falls are not an inevitable consequence of aging, but falls do occur more often among older adults because fall risk factors increase with age and are usually associated with health and aging conditions. These risk factors include: Biological risk factors Mobility problems due to muscle weakness or balance problems Chronic health conditions such as arthritis and stroke Vision changes and vision loss Loss of sensation in feet Behavioral risk factors Inactivity Medication side effects and/or interactions Alcohol use Environmental risk factors Home and environmental hazards (clutter, poor lighting, etc.) Incorrect size, type, or use of assistive devices (walkers, canes, crutches, etc.) Poorly designed public spaces Many falls can be prevented. By making some changes, you can lower your chances of falling. Falls are preventable! Learn the steps YOU can take to reduce your risk falls and share with friends, neighbors and family members. Steps YOU can take to prevent falls: 1. Begin a regular exercise program 2. Have your health care provider review your medicines 3. Have your vision checked 4. Make your home safer 3
STEP 1: Begin a Regular Exercise Program Exercise is one of the most important ways to lower your chances of falling. It makes you stronger and helps you feel better. Exercises that improve balance and coordination (like Yoga, Tai Chi or chair exercises) are the most helpful. Lack of exercise leads to weakness and increases your chances of falling. Ask your doctor or health care provider about the best type of exercise program you. STEP 2: Review Your Medicines with a Health Care Provider Have your doctor or pharmacist review all the medicines you take, even over-the-counter medicines. As you get older, the way medicines work in your body can change. Some medicines, or combinations of medicines, can make you sleepy or dizzy and can cause you to fall. STEP 3: Regular Vision Ups Have your eyes checked by an eye doctor at least once a year. You may be wearing the wrong glasses or have a condition like glaucoma or cataracts that limits your vision. Poor vision can increase your chances of falling. STEP 4: Create A Safe Home Environment About half of all falls happen at home. To make your home safer: Remove things you can trip over (like papers, books, clothes, and shoes) from stairs and places where you walk. Walk through each room and take an inventory of potential dangers and hazards, correct the hazards you list on a household safety inventory. Use the Safety checklist in your home to secure a safe home environment. Content reproduced with permission from the Centers Disease Control and Prevention, National Center Injury Prevention and Control (NCIPC), 4770 Bud Hwy, NE, MS F-63, Atlanta, GA 30341-3717. References: Centers Disease Control and Prevention. (2009). Fall Among Older Adults: An Overview. Retrieved August 31, 2009, from Centers Disease and Prevention Web site: http://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html. National Center Injury Prevention and Control. (2009). safety: A home fall prevention checklist older adults. Retrieved August 25, 2009 from Centers Disease Control and Prevention/Division of Unintentional Injury Prevention Web sites: http://www.cdc.gov/homeandrecreationalsafety/falls/listforsafety.html and http://www.cdc.gov/ncipc/falls/fallprev4.pdf. 4
This checklist is based on the original version printed by the Centers Disease Control and Prevention. Support this version was provided by MetLife Foundation. 2005 P Safety Department of Health and Human Services Centers Disease Control and Prevention A Home Fall Prevention list Older Adults For more inmation, contact: Centers Disease Control and Prevention 770-488-1506 www.cdc.gov/injury
FALLS AT HOME Each year, thousands of older Americans fall at home. Many of them are seriously injured, and some are disabled. In 2002, more than 12,800 people over age 65 died and 1.6 million were treated in emergency departments because of falls. Making changes in our home to prevent falls is good us and our granddaughter when she comes to visit. 1 P Safety Falls are often due to hazards that are easy to overlook but easy to fix. This checklist will help you find and fix those hazards in your home. The checklist asks about hazards found in each room of your home. For each hazard, the checklist tells you how to fix the problem. At the end of the checklist, you ll find other tips preventing falls. P Safety 2
FLOORS: Look at the floor in each room. Q: When you walk through a room, do you have to walk around furniture? Ask someone to move the furniture so your path is clear. Q: Do you have throw rugs on the floor? Remove the rugs or use doublesided tape or a non-slip backing so the rugs won t slip. Last Saturday our son helped us move our furniture. Now all the rooms have clear paths. Q: Are there papers, books, towels, shoes, magazines, boxes, blankets, or other objects on the floor? Pick up things that are on the floor. Always keep objects off the floor. Q: Do you have to walk over or around wires or cords (like lamp, telephone, or extension cords)? Coil or tape cords and wires next to the wall so you can t trip over them. If needed, have an electrician put in another outlet. 3 P 4 Safety PSafety
Ph STAIRS AND STEPS: Look at the stairs you use both inside and outside your home. Q: Has the stairway light bulb burned out? Have a friend or family member change the light bulb. Q: Are there papers, shoes, books, or other objects on the stairs? Pick up things on the stairs. Always keep objects off stairs. Q: Are some steps broken or uneven? Fix loose or uneven steps. Q: Are you missing a light over the stairway? Have an electrician put in an overhead light at the top and bottom of the stairs. Q: Do you have only one light switch your stairs (only at the top or at the bottom of the stairs)? Have an electrician put in a light switch at the top and bottom of the stairs. You can get light switches that glow. Q: Is the carpet on the steps loose or torn? Make sure the carpet is firmly attached to every step, or remove the carpet and attach non-slip rubber treads to the stairs. Q: Are the handrails loose or broken? Is there a handrail on only one side of the stairs? Fix loose handrails or put in new ones. Make sure handrails are on both sides of the stairs and are as long as the stairs. oto courtesy of Jake Pauls 5 P 6 Safety PSafety
KITCHEN: Look at your kitchen and eating area. BATHROOMS: Look at all your bathrooms. Q: Are the things you use often Q: Is the tub or shower floor on high shelves? Move items in your cabinets. Keep things you use often on the lower shelves (about waist level). Q: Is your step stool unsteady? If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool. 7 P Safety slippery? Put a non-slip rubber mat or selfstick strips on the floor of the tub or shower. Q: Do you need some support when you get in and out of the tub or up from the toilet? Have a carpenter put grab bars inside the tub and next to the toilet. P Safety 8
BEDROOMS: Look at all your bedrooms. Q: Is the light near the bed hard to reach? Place a lamp close to the bed where it s easy to reach. I put a lamp on each side of my bed. Now it s easy to find the light if I wake up at night. Q: Is the path from your bed to the bathroom dark? Put in a night-light so you can see where you re walking. Some night-lights go on by themselves after dark. 9 P 10 Safety PSafety
Other Things You Can Do to Prevent Falls Exercise regularly. Exercise makes you stronger and improves your balance and coordination. Have your doctor or pharmacist look at all the medicines you take, even over-the-counter medicines. Some medicines can make you sleepy or dizzy. Have your vision checked at least once a year by an eye doctor. Poor vision can increase your risk of falling. Get up slowly after you sit or lie down. Wear shoes both inside and outside the house. Avoid going barefoot or wearing slippers. Improve the lighting in your home. Put in brighter light bulbs. Florescent bulbs are bright and cost less to use. It s safest to have unim lighting in a room. Add lighting to dark areas. Hang lightweight curtains or shades to reduce glare. Paint a contrasting color on the top edge of all steps so you can see the stairs better. For example, use a light color paint on dark wood. 11 12 11 P 12 Safety PSafety
Other Safety Tips Keep emergency numbers in large print near each phone. Put a phone near the floor in case you fall and can t get up. Think about wearing an alarm device that will bring help in case you fall and can t get up. I feel stronger and better about myself since I started walking every day. 13 P 14 Safety PSafety