Reduce risks of falling

Use of non-slip floor mats in the bath rooms is highly recommended.

Also, when you slip while walking on a wet floor, you are likely to hit the floor with the back of your head. This can result in serious or even fatal injuries. Remember to 'break the fall' by turning around and taking the hit on your hands and front of the body

​ if you happen to fall.​

Incre​​ased Risk of Fall  Accident Begins at Age 40
One of the main health concerns  of elderly people is falling, which is often related to poor  balance. In fact, many studies show that people begin to have balance problems starting at the age of 40 years. The older you  get, the weaker your physical body and sensory abilities will be,  which are all factors in having poor  balance.




In Japan , more than 7,000  people a year die from falling accidents, which already exceeds  the number of traffic accidents.

In this article, we'll examine  in more details the cause of falling and why you lose balance as  you age.

## Test Your Balance  by Standing on One Leg

You can determine how good your  balance is by measuring the length of time that you can stand on one leg.
  

The following table shows the  average balance time by age group in a study conducted at a  Japanese health institute.

 Average time with eyes  open
20-39 years old: 110 seconds
40-49: 64 seconds
50-59: 36 seconds
60-69: 25 seconds

Average time with eyes  closed
20-39 years old: 12 seconds
40-49: 7 seconds
50-59: 5 seconds
60-69: less than 3  seconds

 If your balance time is below  average, then you'll have higher risk of falls, or slipping and  tripping accidents.

 In the above study, women tend  to lose their balance more than men but only by a small margin  (1-2%). From this study, it is also evident that there's a sudden  significant decrease in the ability to maintain balance among  middle-aged people (40 years and above).

Please take note that the  numbers stated above are only average. There are people who were  able to maintain balance much longer, and there are also those who  were only able to maintain their balance at much shorter time  regardless of age and gender. The reason why they vary is  explained further below.

## The Soles of Your  Feet Have Sensors
The skins all throughout your  body have significant amount of tiny pressure sensors or  mechanoreceptors. Some areas have few pressure sensors,  while other areas have thousands, like on the soles of your  feet.

 

The pressure sensors on the  foot soles provide information to your brain to help balance your  body. As you get older, the sensors will get weaker and your foot  sole lose sensitivity. But there are also other factors that can  lead to weaker pressure sensors.

## Poor Blood  Circulation Can Disrupt the Pressure  Sensors

In our study, people are almost  twice as likely to be in a fall accident caused by poor blood  circulation.

 This can be simulated by  soaking your feet into ice cold water for about 3 minutes. Because  of the cold temperature, the pressure sensors on the foot sole  begin to lose sensitivity.

 ## Pay Attention to  Your Forward-Moving  Foot

If your  forward-moving foot hit something, your body will be off-balance  causing you to fall or trip.

 Well, it's a matter of common  sense to always have your eyes on path and watch where you are  going. Remember the old adages -"Prevention is better than  cure", "An ounce of prevention is worth a pound of  cure", "Look before you leap",  etc.?

But that's not the only  problem. Here are the other two major reasons why you stumble  while walking.

 1. Your forward-moving foot  is pointed down.

If your foot is pointed down  while making a step, then you are more prone to falling. To avoid  this, your forefoot or toes should be flexed upwards as shown on  the image below.

 

 2. You walk like a  pendulum.

 The height  of your step can greatly increase your risk of falling. To prevent  this, your forward-moving foot must be higher off the ground (at  least 5 cm) while the knee is raised high as shown on the image  below.

 

Actually, all the  mechanoreceptors located throughout your body as well as the soles  of your feet are sending information to the brain that include  muscle contractions and joint  angles.

 When this information is not  transmitted well to your brain, which happens as you get older,  then the movement will get weak or ineffective making it hard for  you to maintain your foot higher off the  ground.

## How to Prevent  Yourself from a Fall, Trip, or  Slip

1. Keep Your House  Clean

There are a lot of things in  your house that can contribute to clutters that can cause you to  trip or fall. Always make sure to put away or store properly all  personal belongings and other unnecessary things even if it is  only a newspaper, remote control, and laundries scattered on the  floor or carpet.

2. Stretch Your Feet and  Ankles

 

You might think that your feet  do not need exercise or stretching compared to other parts of your  body, but in reality, feet stretching exercise can really help your feet maintain  balance.

3. Keep Your House Warm and  Ensure Adequate Lighting

Cold muscles and pressure  sensors work less well and are less responsive to signals. A  decreased temperature will also cause your muscles to have less  strength and less flexible, which can lead to  accidents.

Always try to keep your house  warm or wear proper clothes and footwear, especially during  winter. Since most falls occur indoors, make sure your house has  adequate  lighting.