Lifestyle Factors

You could be at risk from falling or fracturing a bone if you do fall, if the information below relates to your lifestyle choices.

Be More Physically Active

Ageing Well by Being Active Every Day –
This LEAFLET explains the importance and benefits of being more active.

Increased physical activity or movement can protect against joint damage, keep joints and muscles working and helps to prevent disability.

Strength and Balance Exercises

These TYPES OF EXERCISES target your strength and balance are particularly useful and reducing your risk of falling.

Physical Activity Guidelines for Older People (NHS Choices)

In 2011 new advice was issued about the amount and type of physical activity that would benefit older adults. For a better understanding CLICK HERE.

Physical Activity Guidelines for Older People (NHS Choices)In 2011 new advice was issued about the amount and type of physical activity that would benefit older adults. For a better understanding click Physical Activity Guidelines for Older People (NHS Choices)In 2011 new advice was issued about the amount and type of physical activity that would benefit older adults. For a better understanding click A booklet ‘Exercise and Osteoporosis’ is available from the National Osteoporosis Society. The NOS provides a lot of information on the benefits and types of physical activity that help build strong bones CLICK HERE to find out more.

The Public Health Agency’s website ‘Get a Life, Get Active’ provides the latest advice on the benefits of physical activity as well as advice on how to get more active. A dedicated section on physical activity and older adults can be viewed here. The Public Health Agency’s website ‘Choose to Live Better’ also has a section on physical activity as well as healthy eating.

Local Leisure Centres

Details of all the Leisure Centres in the Southern Trust area can be found HERE.

Alcohol

Consuming excess alcohol with or without medication can impair your balance and increase your risk of falling. A BOOKLET ‘Alcohol, drugs and older people’ has been produced by the Public Health Agency and is for older people (defined as those aged 55 or over) who are worried about their use of alcohol, illegal drugs and /or prescribed/over the counter medications.

Further information on safe drinking limits and the effects of alcohol and where to get further help is available from the Drink Aware website.

Diet

 

A poor diet or low nutritional intake can lead to an increase risk of falling. A balanced diet – involving foods from all the main food groups and rich in calcium and vitamin D will help to improve general health and the maintenance of healthy bones.

The Public Health Agency’s website on healthy eating which includes advice and recipes can be viewed HERE.

Fit as a Fiddle Recipes from AgeUK

The Fit as a Fiddle Cookbook provides a selection of healthy recipes that have been tried and tested by older people. Each recipe takes into account healthy levels of fat and sugar, and the government guideline of five fruit and veg a day.

Cooking for One
This recipe book gives ideas of meals that are quick, use just one hob or can be frozen in portions, making it easier to cook properly for one.

Cooking on a Budget
This recipe book gives recipe ideas using ingredients that you may already have in the cupboard or that are cheap to buy.

Inappropriate Footwear

Badly fitting footwear including open structured, loose fitting shoes that do not support the foot, cause the toes to claw to keep the shoe on or that have high or narrow heels, poor sole grip or a thick heavy sole can increase the risk of falling. This extends to indoor shoes and slippers and outdoor shoes or the wearing of the wrong type of shoes for the environment you are walking in.

Wider fitting footwear

Many older people have wide feet and find it difficult to find comfortable shoes that fit well. A list of online and high street retailers who specialise in wider fit footwear has been compiled by the Trust HERE.

Smoking

Smoking has a toxic effect on bone by stopping the construction cells that make new healthy bone calls from doing their work. Smoking decreases your ability to build healthy bone and is a risk factor in developing osteoporosis. Individuals with poor bone health or osteoporosis are more likely to fracture a bone if they fall.

Smoking Cessation Services
Details of local smoking cessation services available within the Southern Trust are available HERE.

Tel: 028 3741 5333 or Email: stop.smoking@southerntrust.hscni.net
The Public Health Agency’s website on stopping smoking ‘Want 2 Stop’ can be viewed HERE.

Now read about MEDICATION AND FALLS.