A Positive Step To Fall Prevention

A good mate of mine, who is about twenty years younger than I am, collapsed in his kitchen the other day and badly banged his head. That reminded me that I had a chat with Doctor Gareth Calverdash of Hilton Chiropratic at the Positive Ageing expo, about falls and how to try to prevent them. Gareth was kind enough to send me the following:

Don’t Let a Fall Be Your First Warning Sign. 
How checking your balance could prevent a hospital visit
You may not realise your balance is declining—until you fall.
For Australians over 60, falls are the leading cause of fractures and injury-related hospitalisations. In 2022–2023, more than 238,000 people were admitted to hospital due to falls, accounting for over 43% of all injury-related hospital stays. Alarmingly, falls are also the leading cause of injury-related deaths in the country.
But here’s the good news: most falls are preventable, and improving your balance is a key part of prevention.

How to Check Your Balance at Home
One simple way to assess your balance is the Single Leg Stance Test:
Stand in a safe, open area free of trip hazards.
Lift one foot off the ground and try to balance without letting your legs touch.
Time how long you can stay steady without moving.
Repeat on the other leg.
Balance goals for Single Leg Stance by age:
Under 60: Aim for around 40 seconds
Over 60: Aim for around 30 seconds
Over 70: Aim for around 20 seconds
Struggling to reach these targets could be a sign that your balance—and fall risk—needs attention.

5 Simple Ways to Prevent Falls
Get Tested Early
All adults over 60—or anyone concerned about their balance—should get a professional balance assessment.
Exercise Regularly
Engage in activities that challenge your balance in a safe way, such as tai chi, yoga, or supervised balance training.
Check Your Vitamin D and Calcium Levels
Healthy bones need the right nutrients. Speak with your GP about getting your vitamin D and bone density (DEXA scan) checked.

Get Your Eyes Checked. 
Avoid multifocal lenses when walking and consider addressing cataracts or other vision impairments.
Assess Your Feet and Walking Pattern
Proper foot support and gait assessments can improve mobility and reduce your risk of falling.

If you want to have a chat with Dr Calverdash, contact him: http://www.HiltonChiropractic.com.au

Roel Loopers