September 23rd marks not only the first day of fall but also Falls Prevention Awareness Day, a day dedicated to raising awareness of falls and how to prevent them.
While adults 65 and older are at an elevated risk for falls, these are not a natural part of aging and many falls can be prevented. It is especially important to prevent falls because they pose a significant threat to the health and independence of older adults, including causing serious injuries like a traumatic brain injury or hip fracture as well as being a major cause of unintentional death. Even if a fall does not cause an injury, it can trigger a fear of falling that can result in cutting down on everyday activities and becoming weaker.
The good news is that there are a lot of easy ways to prevent falls and cut down on the anxiety surrounding a fall. Joanie Bowes-Warren, Sr. Director of Quality and Care, notes that the first step to reduce falls is to “be proactive versus reactive.” Here are some tips on how to be proactive and reduce the chance of a fall.
Exercise for Balance and Fall Prevention
One easy way to prevent a fall is to improve balance. Balance exercises are easy to learn and practice at home and many are available on the Go4Life website. Practicing balance exercises not only helps reduce the possibility of a fall, it can also reduce anxiety by being proactive about any balance issues.
Another great option is to join or start a fall prevention program. These programs are dedicated to providing fall prevention information while also raising awareness.
Talk to Your Doctor
Doctors are a great resource to prevent falls. Bowes-Warren notes that “doctors and medical professionals should look over your medications regularly to make sure that they aren’t a contributing factor.” It’s important to pay particular attention to opioid painkillers, tranquilizers, antidepressants, and sedatives.
Doctors can also help by performing annual vision tests, checking for foot pain and proper footwear, and being a great source of knowledge on what other changes can prevent falls. If necessary, they can also assist in finding the correct walking aid.
Make Your Home Safe
Preventing falls in the home can be as easy as making sure that floor space is clear and rooms are well lit. A cluttered floor increases the possibility of tripping and falling, so be sure to clear the floor and arrange furniture so there is plenty of room for walking.
Railings and grab bars can ease movement up and down the stairs as well as making it easier to move in and out of a bathtub or shower. Good lighting makes navigation easier and is especially important on stairs and in hallways. Even when at home, it can be helpful to use a cane or walker to ensure stability. It is also important to put essential items where they are easy to reach since straining for something that is out of reach can easily tip one off balance.
Make Smart Choices
A number of falls can be prevented by taking the time to make smart choices. “Be cognizant that there are a lot of fall hazards and make sure to look at your surroundings and make sure that it is safe” says Bowes-Warren.
One of the easiest ways to prevent a fall is to take some time before standing to make sure that your feet are under you and that you are not light headed. Giving yourself the opportunity to make sure that you are ready before you stand up can both reduce anxiety and the likelihood of a fall.
If there are any tasks that require climbing a ladder or stepladder, ask for help. One resource is the Rotary Home Team, which schedules volunteers from local Rotary clubs to do minor home repairs such as changing lightbulbs, smoke alarm batteries, or other tasks.
Finally, be aware of how alcohol’s effect is different depending on age and steer away from drinking alcohol to excess.
As Bowes-Warren notes “you have to know yourself.” Being aware of personal abilities and limitations is crucial to making the right adjustments to prevent a fall. These steps are a great starting point but it is important to consider them in respect to your personal situation to decide what is relevant and will provide the most help.
Download a handout of tips and resources here.
Annette Balter, Covia’s Director of Senior Resources for Contra Costa County, was recently named a Paul Harris Fellow by Rotary Club of Lamorinda Sunrise for her work in developing the Rotary Home Team program throughout the Bay Area.
Rotary Home Team sends teams of Rotarians into their community to provide free, basic home maintenance and repairs to older adults. It was created by Hays Englehart, a member of the Lamorinda Sunrise Rotary, who was inspired by the time spent with his own father going through the list of small repairs that needed to be done when Englehart came to visit.
“He’d sit there with a glass of wine and he’d be the supervisor. After my dad died, I kind of missed that. And I said, ‘There’s got to be other seniors out there that need this service. They don’t have a son or neighbor to be there. Let me check into that.’ Sure enough, there was a huge need.”
At a holiday dinner, Englehart shared his idea with his cousin, Terry Englehart, who worked for Covia (then called Episcopal Senior Communities) as the original creator of Well Connected. “I asked ‘What do you think?’ She said, ‘That’s a great idea! Let me put you in touch with some people.’ And that’s where it started.”
In 2010, Rotary Home Team launched in Contra Costa County. “The very first time was a cold February day. I remember it like yesterday,” says Englehart. “I was trying to guess what we would need to take with us. I took some basic hand tools and said we’d figure it out as we go. So we went, and I think we had three or four requests and the learning process started.”
Repairs can range from fixing a leaky toilet to changing smoke alarm batteries to making sure doors move freely. Annette Balter explains, “Rotary Home Team literally keeps the lights on for older adults who can’t change lightbulbs in their high ceilings! Fixing little things around the home is a unique service for people who aren’t able to do these jobs themselves any longer, and for whom the cost of hiring someone is prohibitive.”
But Englehart says, “The most interesting thing is the people, not what we’re fixing. Because half of HOME Team we’ve found is just visiting with the seniors, talking with them, learning about their friends and family and how long they’ve been there.”
From its first club, Rotary Home Team has expanded to 23 throughout California, ranging from Weaverville to Encinitas. Covia’s role is to support the 17 clubs in its service area, providing program administration, follow up, support, and outreach.
Balter has conducted outreach and made presentations to many local Rotary Clubs over the past two and a half years, expanding the program in Contra Costa County from 5 clubs to 13. But she wants to see more growth in the future. “I would love to expand the program in each of the seven Bay Area counties that Covia serves,” she says.
Balter’s efforts have not gone unnoticed by Rotary. “Our Rotary Club of Lamorinda Sunrise presented Annette Balter our most prestigious award, a Paul Harris Fellowship, for her superior service to the Rotary Home Team cause,” says Englehart. “Annette has worked diligently with us for many years and the Home Team program has grown exponentially directly due to her efforts. The award is the highest award a Rotary Club can bestow on a Non-Rotarian and it doesn’t happen very often.”
And this growth is having a real impact. In 2017 in Contra Costa County alone, Rotary HOME Team provided 318 visits to 244 seniors. This year, with new clubs involved, Englehart says, “I’m estimating we’re visiting about 100 seniors every two months. That’s 600 a year. You do the math. That’s the kind of impact that is pretty quantifiable.”
But the impact also comes down to the individuals they serve. “Our oldest participant in the program is a 103 year old woman in Walnut Creek,” says Balter. “She calls every time we have a Rotary Home Team work day. The volunteers love visiting her!”
Englehart agrees. “I don’t tell people how to fix things. They’re supposed to know that. But here’s how we talk to our seniors. That’s why you’re going out. We want you to be able to do that. Each Rotarian that goes out there and sees that and walks away, they have that very positive feeling. We’ve done something. We didn’t just replace a battery. We really helped.”
If your Rotary club is interested in participating in Rotary Home Team, please email email@example.com. For more information, visit the Covia Rotary Home Team webpage at https://covia.org/services/rotary-home-team/ or the Rotary Home Team website at http://www.rotaryhometeam.com/.