As we age, we face the dual risk of diminished balance and more brittle bones. The former makes us more likely to fall, while the latter means falls can be devastating to our bodies. It’s important to protect ourselves as we enter our golden years. The classic lightweight walking stick remains a viable option for doing so, but there are many more ways to keep yourself safe. This article takes a closer look at them.
1. Exercise Your Legs and Core Muscles
Our muscles naturally atrophy as we age, leading to a loss of strength, balance, and tissue protecting our bones. However, the rate at which we lose muscle can be significantly reduced, and reversed to some extent, even when we are older. Simple bodyweight exercises performed in a safe environment can greatly improve your strength and stability. Focus on the legs, lower back, and abs with exercises such as squats and calf raises.
2. Use a Lightweight Walking Stick
This is the classic solution that has been used by the ageing and the injured for centuries. The humble lightweight walking stick strikes an ideal balance between adding stability while maintaining mobility. That is, it’s easy to carry around but also great at keeping you upright and steady. Modern options tend to come with ergonomic handles and adjustable height for greater comfort.
3. Wear Supportive Footwear
If you’re not yet ready to embrace the lightweight walking stick, another effective, but invisible solution is supportive footwear. Look for well-fitting shoes with features such as non-slip soles and heel support to prevent tripping over. While they should be comfy and supportive, avoid shoes with overly thick soles as these may increase the risk of tripping. If you are not yet retired, these are also a great option for staying safe at work.
4. Practice Balance Exercises Daily
In addition to the strength exercises, which help maintain your strength and muscle mass, you can also train your balance. This helps your body to adjust more quickly if you become unstable. Simple daily practices like standing on one foot for 20-30 seconds or walking heel-to-toe can make a big difference when performed consistently over time. Yoga and tai chi are effective to help you practice balance in a more structured way, too.
5. Tidy Your Home Regularly
The vast majority of falls among elderly people happen at home. This is, generally, where they spend the most time, but it’s also the place where they are most likely to encounter trip hazards. Public and commercial spaces are generally kept free from clutter on the ground, but at home people may sometimes be more lax about tidying up. At the very least, keep your walkways unobstructed.
6. Ensure Your Home is Well-Lit
Another thing that makes people more likely to fall at home is a lack of good lighting. This makes it harder to see obstacles and hazards. Motion-sensor lights are a good option, because you do not need to manually switch them on each time you enter a room, and they automatically switch off when you leave to save energy.
7. Use Railings and Grab Bars
Falling down stairs can be especially damaging, and even deadly in severe cases. Take sensible precautions like always using banisters and railings when available. Another place where you are at risk is in the bathroom, as wet floors make slipping a very real possibility. Consider installing a grab bar for your safety, and definitely place some anti-slip stickers in the shower or bathtub.
Conclusion
Avoiding falls is crucial to enjoying your golden years, as they can potentially result in permanent damage or require months of recovery. Mobility aids such as a lightweight walking stick or supportive pair of shoes cost little, and doing a few daily exercises is free. These can significantly improve your resilience and personal security.
