Don’t depend on luck to keep yourself from falls. Take control of your personal safety today. Simply understand the risks and practise our five simple tips to prevent falls from happening.
5 Simple Tips to Prevent Falls
Keep your home safe and neat
Your home may not be as safe as you think.The majority of falls among seniors happen at home.
Watch this video to learn a few simple steps on how to make your home a safer place. Get more tips from our Home Safety Checklist.
Exercise regularly
Stay active to reduce your risk of falls.Exercising regularly will help your strength and balance.
Aim to do at least 150 – 300 minutes of moderate-intensity aerobic physical activity weekly. In addition, do a mix of physical activity, especially strength, balance and flexibility exercises at least 3 days a week. Try these 7 Easy Exercises that you can do anytime, anywhere.
Warm-up
1. Stationary March with Arm Swing/ Seated March
Strength Exercises
2. Sit to Stand
Strength Exercises
3. Standing Hip Extension
Balance Exercises
4. Side Leg Raise
Balance Exercises
5. Single Leg Stand
Flexibility Exercise
6. Triceps Stretch
Cool Down
7. Standing Quadriceps Stretch
Keep your bones strong
Your bones can remain strong even as you age.Get enough calcium intake and sunlight exposure every day.
Strong bones will not break easily. By including more calcium-rich foods in your meals and boosting Vitamin D production in your body with sunlight, you can improve your bone health.
Go for regular eye checks
Blurry vision is not a normal part of ageing.Good vision is essential for everyday life.
Visit an eye-care professional once a year to check your eyes. Treatments can be as simple as getting glasses with the right prescription.
Wear well-fitting, non-slip shoes
Comfortable footwear don’t necessarily prevent falls.Minimise your risk of falling with the right footwear.
Wear well-fitting, non-slip shoes when you go out, even if it is a walk to the market.
FALLS PREVENTION GUIDEBOOK 2017 (with Home Safety Checklist)
FALLS PREVENTION EDUCATIONAL VIDEO
预防跌倒指南 2017 (附有家居安全清单)
预防跌倒教育视频
PANDUAN MENGELAK DARIPADA TERJATUH 2017 (Dengan Senarai Semakan Keselamatan Rumah)
VIDEO PENDIDIKAN MENGELAK DARIPADA TERJATUH
கீழே விழுவதைத் தடுப்பதற்கான வழிக்காட்டி 2017 (வீட்டுப் பாதுகாப்புச் சரிபார்ப்புப் பட்டியலுடன்)
கீழே விழுவதைத் தடுப்பது பற்றி கற்பிக்கும் காணொளி
Complete this Home Safety Checklist to prevent falls:
1. Use non-slip floor mats.
2. Clean up all spills.
3. Place commonly used items on shelves that can be easily reached.
4. Bundle up wires and tuck them against the wall.
5. Make sure all rooms are well-lit.
6. Keep floors free of clutter and maintain clear walking paths.
7. Keep a bedside lamp that you can easily switch on at night.
8. Install grab bars in bathrooms for extra support.
SUBSIDY AVAILABLE
Singapore citizen households can enjoy government subsidies for home improvement items under the Enhancement for Active Seniors (EASE) programme.
Visit www.hdb.gov.sg/EASE-Application or call 1800-933-2990 between 8am and 5pm on weekdays for more information.
