Some thoughts on safe summer walking from an older adult
Posted Le 5 mai 2017
At any age, for all people who walk, anything or any situation that disrupts your walking gait may cause you to lose balance and suddenly trip, slip and fall. Each day, we take thousands of steps under varying conditions, in different places or locations. Some spots are familiar to us, others are not. We may be alone or surrounded by thousands of people. Instinctively, we want to be safe and to avoid injury. Falls are potentially very serious, causing bad injury and impairment. They may even lead to death, if we are very unlucky.
As an older adult who has fallen, I have thought about the topic extensively and done research on how to prevent future falls. Here, I share some basic ideas to reflect upon to improve safety. Some of these ideas are based on my personal experience and some are influenced by various websites and other sources for information on fall prevention for older adults.
Changes in walking surface elevation, grade and texture are dangerous. Dark, fluctuating or low lighting conditions should be avoided as they make you vulnerable to unseen trip hazards. Slippery or overly smooth conditions need to be identified before walking on to them so you may take precautions or avoid the danger. Sharp drops (cliffs) or edges (like on a dock) that are located by water or over heights should be given a wide berth or approached with suitable caution and care.
Tripping generally takes you forward and slipping make you go backwards. Once you are moving, inertia takes hold. GRABS YOU. You lose control of your body’s movement. It is quick. The landing for each is not good!
Those people with osteoporosis ( a large number) or a history of prior falls, are considered at greater risk of a new fall and fresh injury. As you age the results of falls are more threatening to your very survival. Recovery to your former level of health and activity may be more complex, extended and questionable – the results not as good as when younger. (The average age of first fall hip injury is 80.)
Be watchful as you move: be alert to physical dangers inside the home or outside. Examples – poorly placed furniture, loose carpets, fluid spills, corners of blankets, clutter, items left temporarily in a place on the floor, shoes, civic water valves, exposed roots of trees, fallen branches, uneven lawn surfaces, wet leaves, mud, depressions in the driveway or lawn, damaged curbs or sidewalks, damaged concrete patio surfaces, planters, flower pots, ladders, stairs without railings, stairs of less than three steps; toys, tools, hoses or apparatus left lying around – not stored, so on, so on.
In the summer, you will be more active outside, possibly travel more from home, and thus be exposed to different situations and dangers that may be presented to you. Recognize the need to be vigilant to your surroundings and the changes in those surroundings that are a danger or present risk in themselves. An example would be a paved pathway becoming one of gravel or stone. One will be in better physical condition than the other due to different maintenance, weathering action and water run-off. Loose material, holes and washed out places may present danger. Even small differences in height can trip you up. Loose material may shift.
Avoid distractions - people, vehicles, or otherwise, that may cause you to miss noticing a trip hazard. Keep your eyes on where you are going. Stop and be still to use a phone or device. Otherwise it is only a matter of time for you to have an accident or incident. Your eyes have a limited range of vision as it is, use them well. Do not limit your field of view by only looking at a screen.
Mind your own health limits and capabilities. Are you strong and fit? Do you exercise regularly? Lift weights? How is your stamina? Can you move well? Can you maintain a position? Or are you struggling? Has a Doctor approved your level of workouts? Are any recent muscle or bone injuries recovered properly, so you have proper balance and full range of limb movement without restrictions?
During your day, be rested, make sure your energy level is adequate for the task or activity you wish to do. Have water or juice to keep you fresh. Eat regularly. Rest and do not allow yourself to get overtired or drowsy. Do not be afraid to call a stop to your own participation and withdraw if it would put you in a weaker position and lessen your ability to recover from an off-balance situation. Try to avoid rushing.
Be well equipped for what you are doing. If a helmet is necessary, get one. Wear suitable, snug and comfortable footwear. Treat blisters and cuts on your feet. Infection and pain are a huge distraction if allowed to develop by lack of care. Limping is not a normal gait and may create other problems for muscles that are compensating and become newly over-stressed.
Clothing should aid in your experience, not hinder it or get in the way by preventing free movements. Bright colours will make you visible to others. Know what weather conditions are going to exist for the day. Cold will numb the body and the mind. Gusts of wind can be a danger. Too much heat can weaken you and leave you at risk to stumbles and falling. Be ready for rain. Misery is a distraction in itself!
Public walkways are just that and should not be hogged or used in an intimidating or argumentative fashion. Share the sidewalk or walkway space in a safe and friendly manner. Do not crowd others. Be courteous and avoid aggression. Watch out for bicycles who are overtaking. Keep it fun for all!
If a health professional has identified any concerns re dizziness or loss of balance, that may lead to a fall, do not ignore this knowledge and put yourself at risk. Use a cane or walker for assistance and stability as required. Special canes with multiple tips are designed for grass. Canes allow you to tripod.
Falls on all kinds of stairs are a major cause of serious injury with frequent hospitalization. One of the most important statistically, so constant care is necessary on them. Be vigilant on them.
One SINGLE step is considered a stair and is more dangerous because people do not see it as well on approach. They miss it. Down they go – unexpectedly…. Building codes do not allow stairs of less than three steps for this same lack of recognition and resulting danger.
More falls occur at the top or bottom of stairs, suggesting that we have not focused and adjusted our gait to properly entering or leaving the stair itself. Probably we are mentally off in space or rushing. Or both. Maybe carrying something! See a stair and realize you need to be careful. Thinking – watch out!
Use handrails by securely grasping them with your hand as they will save you if you start to fall on a stairway or hallway. They will allow you a chance to halt, catch or slow the fall and to make a recovery. Their absence or non-usage allows you to keep helplessly dropping with more damage.
Stairs are not always consistent in their construction. Be mindful of changes within the stairs themselves. Watch out for treads that are too small in depth, may vary in height or which have too high a riser height. Be even more careful on steep stairs. Use good lighting on all stairways, particularly in your home, where your guard may be down. Brighter bulbs and more light are cheap safety.
Remember: when it comes to falls and injury, safety first is a must and begins in the home and extends to the world around us. Each of us plays a part, is responsible and must practice safe walking habits.
Enjoy your walking activities and be summer alert and fall wise!