5 Tips to Prevent Falls with Arthritis
Falls are one of the most common and serious health concerns facing older adults, who are age 65 or older. They account for 10 to 15% of emergency department visits, and 6% of hospital visits.
“Falls can happen quite often, our work here at Arthritis Research Canada focuses on strategies to prevent falls, especially in older adults living with arthritis,” said Dr. Linda Li, Senior Scientist at Arthritis Research Canada.
Thankfully, many future falls can be prevented with the right strategies. Here are practical tips that demonstrate how a few small changes can help you stay safe and confident on your feet.
Stay Physically Active
In older adults, arthritis often co-exists with frailty, which increases the risk of falls. 10 to 15% of older adults with osteoarthritis are also physically frail.
Being active is one of the best strategies for older adults to prevent falls. Regular movement strengthens your muscles and helps you move past that frailty. It is also one of the best ways to keep your joints, heart and mind healthy.
Work With a Physiotherapist
A physiotherapist can help tailor an exercise program that fits your abilities and goals. They’ll guide you through safe movements, check your progress, and adjust your exercises as you get stronger. Having professional support makes it easier and safer to stay consistent with your activity routine.
As part of the Falls Prevention Study, Li and her team are developing and testing a new strategy for physiotherapists to better support older adults to continue with the Otago Exercise Program over time. The results of the Falls Prevention study will be out late next year.
Follow the Otago Exercise Program
The Otago Exercise Program was developed by a group of researchers at the University of Otago in the 1990s. The program includes a set of progressive muscle strengthening and balance exercises personally tailored by a physiotherapist, as well as a walking routine. It has been evaluated by researchers around the world and has been shown to reduce the risk of falls in older adults.
“For someone who has had a fall, engaging in regular exercise is an effective strategy to help prevent future falls,” said Li.
Take Short Walks
Regular walking is one of the simplest and most effective ways to improve balance, coordination, and confidence on your feet. Taking short walks twice a week can help maintain mobility. You don’t have to do those walks alone either – having a friend or family member join you will help you maintain your motivation to exercise.
Use Tools to Stay on Track
Keeping up with an exercise routine can be tough, especially when life gets busy or you forget which exercises and how to do them. Tools like mobile apps can help you remember your exercises and track your progress.
About one in five older adults experiences a fall every year. Taking small steps every day, such as staying active, moving carefully around the home, and keeping your strength up, can make a big difference.
