Even if precautions are taken at home, the external environment is rife with potential hazards that lead to dangerous falls. With falls contributing significantly to fractures, head trauma, and injury-related deaths, especially as you age, it’s critical to understand how to safely navigate beyond your door. Below are strategies to prevent falls in various public settings.
In stores, smooth floors can pose a slip and fall risk. Wear shoes with non-slip soles and consider using supportive aids if you are concerned about balance. Supporting yourself with a store-provided shopping cart, electric scooter, or walker can provide stability and opportunities to rest during shopping trips. When reaching for objects, be careful, as reaching above shoulder height can compromise your balance. Use techniques such as standing with one foot forward and one foot back or seek help when necessary.
In crowded places such as airports, shopping malls, concert halls, or theaters, you may be in crowds, increasing the risk of collisions that could lead to a fall. To protect yourself, consider walking with a partner or using a walker for stability. The walker can also serve as a warning for others to be careful around you and give you space.
When visiting parks or playgrounds for walking, jogging or with children, be careful of uneven terrain that increases the risk of falls. Be careful around areas where different surfaces meet, such as the transition from a parking lot to a mulched playground. Be sure to wear appropriate footwear, such as sneakers with deep soles or sturdy hiking boots.
As for public stairs, if you feel unsteady on the stairs, it is advisable to avoid them and opt for the elevator if available. If stairs are unavoidable, proceed with special care, as they may not match the dimensions you are used to at home. Always hold onto the handrail, move slowly, and in dimly lit areas, use a portable flashlight or a smartphone with a flashlight app to illuminate your path.
Public bathrooms are notorious for their wet and slippery floors, which often cause falls. Additionally, these facilities often suffer from poor lighting and low bathroom heights.
Enter bathrooms with caution. It is recommended to carry your phone with you in case you need help getting up from a low toilet seat.
If the lighting in the bathroom is insufficient, you may need to use the flashlight on your phone. Whenever possible, opt for the handicapped stall, equipped with grab bars and a higher toilet.
When crossing a wet floor, move forward slowly, keeping your feet pointed slightly outward for stability.
As for parking lots or garages, while it is beneficial to park further away for exercise, refrain from doing so if you have suffered from joint problems that increase your risk of falls. Instead, park closer to your destination and consider getting a handicap placard if necessary.
Avoid parking too close to other vehicles, as this may prevent safe egress, especially for those using walking assist devices. Provide ample room to maneuver, especially when turning or dodging between vehicles, to minimize the risk of falling.
Home-like hazards abound in office buildings, including stairs, slippery floors, clutter, poor lighting, and loose carpets. Additionally, the presence of escalators, scaffolding, and construction areas increases the risk of falls.
Eliminate potential hazards from your workspace, such as clutter and long cords, and immediately report any fall risks to management.
When visiting an office building, move deliberately rather than rushing. Conduct a thorough inspection for potential fall hazards and navigate accordingly to avoid them.
Consider how weather conditions influence your risk of falling. Preparing for the weather before you go outside is crucial to maintaining your balance and preventing falls.
In hot, sunny conditions, dehydration can cause you to feel overheated or dizziness, increasing the risk of falls. Wear a hat, carry a water bottle, stay hydrated, and find shaded or air-conditioned areas when possible.
In rainy or icy weather, the risk of slipping increases. Wear appropriate equipment, including non-slip shoes. “You need supportive shoes with good non-slip soles. Consider rubber or spiked shoe covers that you can place over the soles of your sneakers or boots,” recommends one physical therapist.
In conclusion, balance training is essential to avoid fall risks, regardless of your location. “Leg and core strength is a key component for balance,” advises the physical therapist. Also, maintain good vision, inner ear health, and foot and joint sensitivity. Seek physical therapy if you suspect you have balance problems.
If you’re in good health, incorporate leg and core strengthening exercises into your regular routine, such as sit-ups, lunges, and leg raises. Include balance exercises such as standing on one leg or walking as if on a tightrope.
For more guidance on balance exercises, see the Harvard Better Balance Health Special Report.
Photo by @coldbeer
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