Varha informs: most falls among elderly people could be prevented

Did you know that the most common accident among elderly people is a fall? The risk of falling increases with age and one in two people over 80 falls at least once a year. Every year, more than 750 hip fractures are diagnosed in the Varha region. Most of these could have been prevented.

Not only are hip fractures caused by falls expensive to treat, they also cause human suffering and disability for elderly people. The cost of a hip fracture during the first year of treatment is €30,000 per fall. The costs are even higher if the elderly person needs nursing or residential care as a result of a hip fracture. More than one in ten elderly people with a hip fracture who were previously living at home will move into care and housing after the accident.

– Many people mistake stumbling and loss of muscle strength and mobility as inevitable signs of old age and adapt to them. Although some falls are explained by physiological factors linked to ageing, a significant proportion are caused by a decline in physical activity. Muscle mass and strength decrease with lack of exercise. The need for physical activity does not diminish with age, but the benefits become even more pronounced,” says Saila Hänninen, Senior Expert at Ikäinstituutti.

Five important tips to prevent falls

Most of the factors that cause falls, such as balance of power or safety in the environment, are within your control:

1) Go to the gym or do some balance training

2) Wear good footwear or slip-resistant shoes on slippery surfaces.

3) Consider the safety and accessibility of your home and yard.

4) Take care of your health and keep your medication up to date. Remember to check your medication regularly.

5) Eat and drink a varied and regular diet. Make sure you have enough protein. Avoid alcohol.

– As you age, it is also important to maintain your hobbies and social relationships so that you don’t stay at home alone. It is therefore important to maintain a healthy lifestyle, exercise, do strength and balance exercises, and use slip-resistant shoes on slippery surfaces. If falls have occurred, they should be discussed with a professional so that they can be addressed at an early stage,” continues Sari Sirkelä, an expert from the Southwest Finland Wellbeing Region (Varha).

It is also possible to get mobility aids from the aid services of your social welfare centre. Together with professionals, it is important to assess the right type of assistive device to support functional ability. You should also ask your local sports services about strength and balance groups and how to join them.

Practising strength balance is crucial

The ability to walk is a key indicator of functional capacity and independent living. Weak muscular strength in the lower limbs makes walking difficult, which can reduce the range of life and increase the need for assistance. Muscle strength and fitness training should start at the latest when walking up and down stairs becomes difficult, getting up from a chair is difficult, outdoor activities are reduced or there are problems with balance and fear of falling.

– For elderly people, exercise that increases muscle mass and speed is recommended. Training should be goal-oriented and ascending, i.e. the training programme is individually designed and resistance is increased as strength increases. The results of twice-weekly training will be visible already in 2-3 months, Saila Hänninen reminds.

Beginners should attend guided classes to ensure that the movements are done correctly and safely. There is no upper age limit for strength training, and if done safely, it is suitable for everyone and can also be done at home.

Balance should be practised in an uphill, varied manner and several times a week. The aim of the training is that the balance should work automatically in everyday activities. Balance can be practised in the gym, but also at home, for example by standing on one leg and moving the leg in the air in different directions. Balance training can be made more challenging by doing the movements on an uneven surface, for example on a cushion, or by closing your eyes. It’s best to do the movements in a place where you can get support from a wall if you need it. In many sports, such as dancing and walking in the woods, you can develop balance without realising it.

The Southwest Finland Wellbeing Region (Varha) and its 26 municipalities, together with the Southwest Finland Association for Sport and Exercise (LiikU), are involved in the three-year Strength in Old Age programme, one of the aims of which is to increase strength and balance training for older people. Get free tips on strength and balance training at www.voitas.fi

Where to contact when a concern arises?

If you have concerns about your own or a loved one’s mobility, risk factors for falls or fear of falling, it’s worth talking to a professional, for example at your health centre or with a home care worker.

Read more: varha.fi/fall-prevention (in Finnish)

Varha’s Hyte unit is involved in the coordination of the Fall Prevention Action Model in Southwest Finland. The development and implementation of the model will target a significant proportion of the residents in the Varha area. The model will be developed for the different service areas of Varha and service pathways will be developed for the municipalities and organisations in the region.

This article is translated with DeepL.