Simple adjustments can help older people reduce the risk of falls. The Health Promotion Board offers these five tips:
1 Exercise regularly: Stay active with 150 minutes of physical activity every week. Do strength and balance exercises, such as taiji and qigong, at least twice a week. You can also do these exercises:
•Warm-ups: Stationary march with arm swing
•For flexibility: Tricep stretch
•For balance: Single-leg stand
•Cool-down: Standing quadricep stretch
2 Keep your bones strong: Weak bones tend to break more easily.
Older folk should take sufficient calcium - the daily requirement for those aged 51 years and above is 1,000mg.
Calcium-rich foods include milk, spinach or tau kwa. You can also take calcium supplements.
3 Go for regular eye-checks: Do an eye check-up once a year. This ensures that you are not wearing glasses with the wrong prescription or suffering from eye conditions such as glaucoma or cataracts.
4 Wear well-fitting, non-slip shoes: Put them on even if you are just going somewhere nearby.
5 Keep your home safe and neat: Rearrange furniture to make clear paths for walking and keep your home well-lit so that you can see better.
Lester Wong
•The Falls Prevention Awareness Campaign guides for senior folk and caregivers can be downloaded at www.HealthyAgeing.sg/FallsPrevention
No More Hazards, No More Falls
