April is Falls Prevention Month which aims to turn the spotlight on falls - the impacts they may have, signs that we may be at greater risk, and the steps we can take to reduce our risk of falling. Many people assume that falls are simply a part of getting older. The good news is that this isn’t true! Most falls are preventable, and there are practical, effective steps you can take to stay steady, confident, and independent as you age.
What is a fall?
A fall is any unexpected event where you come to rest on the ground or a lower surface. This includes slips, trips, or losing your balance when standing or walking. You might already have some insight into your own risk. Consider:
- Have you fallen in the past year?
- Do you feel unsteady when walking?
- Do you worry about falling?
While this can happen to anyone, the likelihood increases with age due to changes in strength, balance, vision, and overall health.
What increases your risk of falling?
Many falls are linked to a combination of factors, including:
- Reduced muscle strength and balance
- Changes to medications
- Poor vision
- Hazards in the home (e.g. loose rugs or poor lighting) or outdoors (e.g. uneven surfaces, like footpaths)
- Reduced physical activity
- Improper use of walking aids
It’s also completely understandable to feel cautious after a fall or even worry about the possibility of one. But fear itself can also increase your risk. When people become concerned about falling, they often reduce their activity which can lead to reduced strength and balance, increased physical weakness and even social withdrawal and reduced confidence.
Simple ways to reduce your risk
There are practical steps you can take to stay steady and confident:
- Stay active with exercises that build strength and balance
- Review your medications with your doctor or pharmacist
- Monitor your health, as some conditions can affect balance and mobility
- Have regular eye checks
- Make your home safer by removing trip hazards and improving lighting. An occupational therapist can help identify safety issues and solutions.
Starting small can make a big difference!
Stay strong with the right support
One of the most effective ways to prevent falls is through structured, age-appropriate exercise. Strength for Life has been supporting thousands of Australians for 22 years with programs that are:
- Designed for people aged 50 and over* and that suit different needs and goals
- Focused on improving strength, balance, and confidence
- Delivered by qualified instructors
- Supportive, social, and enjoyable
*People who are Aboriginal, Torres Strait Islander, from refugee
backgrounds, with diagnosed intellectual disability or where structured
exercise is recommended by a GP for management of chronic conditions can
also be referred into the program from age 40+.
Through Strength for Life programs, you can also learn how to get up
safely if you do experience a fall, reducing the fear around
participating in a fall.
If you’re not currently involved in a Strength for Life program, now is the ideal time to start! Exercise to stay independent and continue the activities that you love.
Find a Strength for Life class near you:
Visit the Strength for Life website.
Or phone COTA SA: (08) 8232 0422 or (free call) 1800 182 324
Organisations are welcome to book a COTA SA Falls Prevention seminar, contact us for more information.
If there are no classes near you and you feel this would benefit your community, we encourage you to connect with your local Council, fitness provider or community group to explore bringing a session to your area.