It is an anxious time for many older Australians, but it is vital to take steps to maintain your health, while self-isolating.
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Exercise is particularly important for seniors. As we get older we are at greater risk of falling with one in four people aged over 60 having at least one fall per year, increasing to one in three people over 65.
Some of the main reasons for this include weakening muscles and stiffening joints, side effects of medication, sensory and balance problems, vision difficulties and poor diet.
Short-term illnesses such as flu or recovering from surgery can also temporarily increase your risk of falling.
If we do fall, this can have serious consequences, particularly if our bone density is low. Falls can result in fractures, cuts, damage to teeth and even serious head and brain injuries. Even when there is no serious injury, falls can frighten people to the point where they avoid activities they previously enjoyed.
One of the most important things you can do to prevent falls is to improve your strength and balance through exercise. To this end, West Australian falls prevention program for older adults, Injury Matters, is urging seniors to keep moving, stay nourished with healthy food and mentally active at home.
Injury Matters injury prevention manager, Rachel Meade, said staying physically active during this time of physical distancing is essential for older people.
"While it might be a little different to what you usually do, there are plenty of ways you can stay physically active while in the safety of your own home."
Exercises that improve leg strength and balance include knee extensions, mini squats, sit to stand exercises, weight bearing activities, side steps, and tai chi.
Eating regular meals from a range of food groups is also important for maintaining good health.
Storable alternatives like long life dairy, canned or frozen fruit and vegetables are great options if you are unable to get to the shops as often.
"It's important to remember to eat a variety of foods from the five food groups. While everyone is at home with a little more time on their hands, it's a great chance to try some healthy new recipes" said Ms Meade.
Remember when choosing storable food products that some have added salt or sugar that should be avoided where possible. Alongside eating regular healthy meals, keep your mind active at home every day by scheduling things to do.
"Try activities such as puzzles, reading and home repairs to keep your mind active while at home. Why not learn that new language you have always wanted to? Avoid napping during the day, and if you can, call a friend or family member for a chat."
Exercise for strength and balance
Council on the Ageing's Strength for Life program provides affordable strength-building exercise classes, but these are not currently operating.
Instead, some Strength for Life providers are developing home exercise programs for existing class members.
Some are also be available for online video consultation for new people, which will involve an initial consultation fee to assess your needs and issues.
Here COTA NSW's Strength for Life Coordinator Kamilla demonstrates some simple exercises you can do in your home to improve your balance.
There are many things you can do to reduce the chance of falling at home.
- Clean up clutter, especially from halls and stairways
- Remove tripping hazards such as loose carpets and slippery rugs
- Install handrails and grab bars in danger areas such as bathrooms and hallways
- Avoid loose clothing that bunches up or drags on the ground, and wear shoes or non-slip socks
- Use bright lighting
- Use non-slip mats in wet areas
- If possible, live on one level
- Don't get up suddenly, as this can lower your blood pressure
Other ways to prevent falls
- When outside the house, look where you're going, and watch out for trip hazards on footpaths etc
- Don't drink excessive amounts of alcohol
- Have your eyes and hearing tested
- Get enough sleep
- Use an assistive device like a walking stick if you feel unsteady.
For information on COTA's Strength for Life classes click HERE
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Geraldine Cardozo
Features Editor at The Senior.
Features Editor at The Senior.
