Fall prevention: tips to prevent falls

Fall prevention: tips to prevent falls They can be avoided by moving regularly. During daily activities where there is movement, these three factors are trained. People who move regularly, on average, have a better balance, more muscle strength and flexibility. This reduces their risk of falling compared to people who do not move sufficiently. Moreover, regular movement improves the quality of your life, makes you feel fitter and allows you to stay independent and vital for longer. The Week of Fall Prevention from 22 to 28 April 2019 therefore calls on everyone to move more. 

The Week of Fall Prevention from 22 to 28 April 2019 therefore calls on everyone to move more.

1. Stay active

   • Don't sit still for too long: after 20 to 30 minutes (TV-watching, surfing the internet, knitting, reading...) stand straight and walk around.
   • Move as much as you can every day, at least 30 minutes a day.
   • Moving is not the same as sports: by doing many household chores (cleaning, gardening...) or playing with the grandchildren, walking the dog, etc., you also move.
   • Do your trips to the shop and so on as much as possible by foot or bike. If possible, take the stairs instead of the elevator. Get off a bus or tram stop earlier and walk a bit.
   • Try to move athletic three to five times a week, such as hiking, cycling, swimming, dancing, Tai Chi...
   • Start with 3 times 5 to 10 minutes per week and slowly increase the duration and frequency.
   • Find a partner to do this together, so you encourage each other. Or join a sports or movement association or activity in your municipality. The offer is often much bigger than you suspect. Inform your municipality or look at the websites for example www.okrasport.be, www.s-sportrecreas.be.
   • Do two to three specific exercises per week that improve your balance, agility and muscle strength.
   • Build these exercises gradually and take into account your physical possibilities and possible weaknesses. For balance and strength exercises, you should consult a kinesitherapist.
   • Example exercises can be found on www.valprevention.be.
   • Always move according to your own capabilities. Choose feasible goals with activities you like to do.
   • If you are less well on your feet or if you are insecure when you step, you can use tools such as a walking stick or a walking rack.

2. Ensure a good balance

   • Do you have trouble with your balance? Have you fallen recently? Then contact your GP.

3. Take care of your feet and wear good shoes

   • Wear easy shoes (also indoors) that enclose your foot well and are not too stiff (bend along with the feet).
   • If your feet are shoving in your shoes while you're walking, they're too big.
   • The sole is quite flat (a low heel, max. 2,5 cm) and with profile at the bottom so you can't slip.
   • Do not walk barefoot or stockings. Also wear good shoes or slippers that meet the above requirements.
   • Let foot problems be treated (call, ingrown nails,...).

4. Watch your eyes

   • Wear glasses if you need to.
   • Keep your glasses clean and at your fingertips.
   • Have your eyes checked every year at the ophthalmologist.

5. Avoid dizziness when standing up

   • After you've been in or out for a while, you may get dizzy when you stand up. That's because the blood pressure doesn't adapt fast enough to the change in posture which reduces the brain's oxygen levels.
     • Stand quietly straight out of bed or the couch. Just sit on the edge of the couches or the bed before standing up. If necessary, hold onto the railing or by the bell.
     • Just tighten your leg muscles up by stretching the legs, and wait for the dizziness to disappear.
     • Choose a high bed that you can easily sit on and come out of. If you have a low bed, you can purchase support with which to raise your bed (home care shop).
     • Don't rush to the bell or the phone.
     • Do you get dizzy a lot?

6. Ensure a safe home

   • Avoid smooth or wet flooring, loose cables or curling carpets.
   • Don't stand on a chair, use a safe stair ladder.
   • You divide your closets so you can pack a lot of used and heavy stuff easily.
   • Make sure you get enough lights everywhere, turn on the lights when you have to get up at night.
   • Provide a sturdy stair rail