Stay active and independent

This guide provides information and tips to help you to stay active and independent and live in your own home for longer.

Falls are one of the main reasons older people are admitted to hospital or need to move to an aged care home. However, falls are not an inevitable part of the ageing process.

You can help reduce your risk of falling by:

• knowing the risk factors for falling
• taking action to stay healthy and active
• creating a safe environment in and around your home.

Physical activity

Being active and exercising regularly can change your life. Make it a priority.

Being physically active is essential for health and wellbeing and will help you to stay independent. Essential elements of physical activity include strength and balance.

You can improve your strength and balance with regular exercise on most days of the week:

• Try Tai Chi or have a health professional design a program that suits your needs.
• Discuss a tailored physical activity plan with a health professional every year. This plan will set goals for your level of physical activity and how you will achieve them.
• To be effective, your physical activity needs to gradually become more challenging.
• Be active on most days of the week and include balance exercises at least twice every week.
• Lower body strength exercise will help improve balance. Try strength and weight training on 2 non-consecutive days per week.
• Consider what shoes are appropriate for the activities you do.

Find out what group activities are available by contacting your local council. Some popular programs include:

• Tai Chi
• Steady Steps
• Older and Bolder
• 60 and better

If you have been inactive for a while, or have a health condition, check with your doctor before you begin physical activity.

Strong bones, muscles and healthy eating

A balanced diet and weight-bearing exercise are important to maintain good health, strong bones and muscles, as well as give you energy.

Diet tips

• Eat a wide variety of nutritious foods.
• Consider supplementing your calcium and vitamin D intake (talk to your doctor first).
• Limit alcohol consumption. For some people, drinking alcohol increases the risk of falls and injuries, as well as some chronic conditions.
• Try sharing meal times with family and friends to improve your appetite.

Signs of osteoporosis

• Sudden back pain
• Becoming shorter with age
• Breaking bones

If you have any of these symptoms, visit your doctor as soon as possible.

Foot care

Foot pain can change the way you walk and increase your risk of falling. Foot problems and foot pain are not a natural part of the ageing process, and sometimes can be the first sign of more serious medical conditions including diabetes and circulation or nerve conditions.

To keep you on your feet:

• Check your feet daily for dry cracked skin, blisters, sores and changes in colour.
• If you have problems with your feet, visit your doctor or podiatrist early, as they can help you to treat and prevent foot problems.
• Foot exercises, such as walking barefoot in the sand, can help to strengthen your toes and improve the condition of your feet. Ask your podiatrist for additional foot exercises.
• Use toenail clippers to cut toe nails. Trim them straight across, do not round off the corners and cut them no longer than the tip of the toes. If you cannot cut your own toenails, ask your podiatrist to help you.
• Visit your podiatrist annually to keep your feet in their best shape.

Footwear

Some types of footwear can increase your risk of falls by making you trip, slip, or stumble. Choose and wear shoes that are appropriate for your feet and suit the activities you do.

Your shoes need to fit well and be in good condition. Features of good shoes include:

• a broad, slightly rounded heel less than 2.5cm high—this will make you more stable as it distributes your weight better, and has better contact with the ground
• a firm, flat, non-slip sole that bends mainly at the ball of the foot
• shoes with soles that have the right amount of grip—not too slippery but not too resistant
• a shape that conforms to the shape of your foot and are held on by laces, zips or velcro fastenings.

Avoid loose-fitting sling backs, slippers, thongs or scuffs, and wearing socks without shoes.