Install metal handles on the walls next to doorknobs of all
doors and entrances to make it more secure as you travel through the doorway.
Living room/bedrooms
- Place furniture with wide spaces in between, giving you enough room to
move around. Establish a route through the living room that gives you
something to hold on to as you walk -- this will help you from falling in
case you lose your balance.
- If possible, arrange furniture so outlets are available for lamps and
appliances without the need for extension cords. If extension cords are
used, make sure they are secured with tape and out of the way so you don’t trip on them.
- Use chairs with straight backs, armrests, and firm seats—this will make
it much easier for you to get up and sit down. Add firm cushions to existing
pieces to add height and make it easier to move.
- Install handrails along walls, hallways, and stairwells where there is
nothing to hold on to.
Bathroom
- Use an elevated toilet seat and/or safety rails to assist standing from a low surface.
- Do not use towel racks or bathroom tissue holders to help you stand.
- Install grab bars inside and outside the bathtub or shower.
- Use a bathtub transfer bench or a shower chair with a back support.
- Put extended lever handles on faucets to make them easier to turn.
- Install grab bars and put a non-skid mat or decals in the bath tub or shower.
- Get rid of small bathroom rugs that may cause you to trip, instead
purchase a large rug that covers most of the floor and apply non-stick
backing, or install wall-to-wall carpeting.
Kitchen
- Install non-skid rubber mats near the sink and stove. Clean spills immediately.
- Place utensils, pots, pans, and measuring cups on a peg board or in an
accessible cupboard instead of in lower cupboards which require bending. Sit
when getting things out of lower cupboards.
What are some ways my mother-in-law can maintain her balance to prevent falls?
- Keep at least one hand free at all times; try using a backpack or fanny
pack to hold things rather than carrying them in your hands. Never carry
objects in both hands when walking, as this interferes with maintaining balance.
- Attempt to swing both arms from front to back while walking. This may
require a conscious effort; however, it will help maintain balance, posture,
and reduce fatigue.
- Consciously lift feet off of the ground when walking. Shuffling and
dragging of the feet is a common culprit in losing your balance.
- When trying to navigate turns, use a "U" technique of facing forward and
making a wide turn, rather than pivoting sharply.
- Try to stand with feet shoulder length apart. When feet are close
together for any length of time, you increase your risk of losing your balance and falling.
- Do one thing at a time! Don’t try to walk and accomplish another task,
such as reading or looking around. The decrease in your automatic reflexes
complicates motor function, so the less distraction, the better!
- Do not wear rubber- or gripping-soled shoes as they may "catch" on the
floor and cause tripping.
- Move slowly when changing positions. Use deliberate, concentrated
movements and, if needed, use a grab bar or walking aid. Count 15 seconds
between each movement; for example, when rising from a seated position, wait
15 seconds after standing to begin walking.
If you become "frozen," visualize stepping over an imaginary
object, or have someone place his or her foot in front of yours to step over.
Try not to have a caregiver or companion "pull" you, this may throw you off
balance and even prolong the episode.
If balance is a continuous problem, you may want to consider a
walking aid such as a cane, walking stick or walker.
Keep in mind that insurance usually covers physical therapy
targeting balance if there is a gait or vestibular disorder. When therapy is
completed, the home exercise program must be maintained. Other activities that
improve balance include tai chi and yoga. It is not difficult to find low-cost
community programs for seniors to help improve balance.