Don’t “fall” into fall!

By Kathy Robinson, Director Canby Adult Center, For The Canby Chronicle

We all take a tumble from time to time, but as people get older, falls can become a more serious issue. Falls are the leading cause of fractures and brain injuries among older adults. Injuries resulting from a fall are one of the primary causes of a move from independent living to some form of assisted care.  

There are several easy steps that you can take to avoid falls in your home and while out and about, and to minimize injury if you DO fall. The Oregon State Fire Marshal’s office has developed “Take the Right Steps” fall prevention and safety for older adults to reduce fall injuries and fatalities for Oregon’s older adult population. While these tips are written with older adults in mind, there are things you can do to help minimize your risk regardless of your age:

Take Care of Yourself — do you take medications? Some medications can affect balance and coordination. Did you know poor vision can increase your risk of falling? Clean eyeglasses regularly. 

Keep Pathways Clear — Remove tripping hazards (loose rugs, cords, shoes, clutter, etc). Wipe up spills immediately –  even small ones can make floors slippery. If you have pets, be careful where you step — often falls are caused by furry loved ones underfoot. 

Slow Down — We often rush to answer the phone or door. Take your time, get out of chairs slowly. Don’t stand up from bed or your chair too quickly –  get your balance before taking that first step. 

Lighting — Are all your rooms well lit? Do you use night lights in hallways or bathrooms? Never navigate in the dark –  ask for help if you need assistance setting up lights or additional light switches. 

Handrails & Grab Bars — Install grab bars in the shower. Never rely on a towel rack for support. 

EXERCISE! This is a big one – maintaining overall fitness plays a huge role in avoiding falls, and in recovering more quickly if you do take a tumble.  Exercise can:  

Improve Balance and Stability: Balance exercises help older adults strengthen their core muscles, enhancing their ability to recover from slips or trips.  

Strengthen Muscles: Muscle strength, particularly in the legs and core, is crucial for safe mobility

Enhance Flexibility and Mobility: Flexibility exercises improve joint range of motion, making it easier to navigate obstacles and maintain proper posture safely.

Boost Confidence and Reduce Fear of Falling: Regular exercise can reduce anxiety about falling, which often leads to cautious or altered gait patterns that paradoxically increase fall risk (from safelife.com).  

The Canby Adult Center offers a variety of evidence-based fitness activities designed to help older adults maintain strength, balance, and bone.  There is a class to suit all levels of mobility, from a seated class to weight-bearing exercise.

Geri-Fit:  This class incorporates activities to stretch, improve balance, and build strong bones, and can be completed while seated.  

Tai Ji Quan: A variation on Tai Chi using slow, controlled movements to improve balance, flexibility and circulation. This class offers techniques to recover balance safely.

Better Bones and Balance: The most “active” of our exercise offerings, where optional steps and weights may be used. This class is primarily designed to build lower body strength and balance.  

You can find a full listing of our exercise offerings, including a calendar, on our website:  www.canbyadultcenter.org, or call the Center at (503) 266-2970 for more information.   

 Our exercise classes are free to older adults (donations always appreciated).