Before the Fall

Donna Mayer

Developed by the Injury Prevention Centre at the University of Alberta, in partnership with seniors’ groups, health-care organizations, and practitioners across Alberta, this campaign is based on the latest research and aimed at independent seniors able to exercise without assistance and learn strength and balance movements to reduce the risk of falling.

We were very fortunate to have a trained peer leader in our midst. Dawn Curran, our volunteer peer leader, had previously received training through Finding Balance Alberta. While strength and balance training were the focus, our twelve-week program provided a multi-faceted approach.

Each seventy-five-minute session began with a short discussion on topics that can affect balance. Included themes were home safety, vision, medication, alcohol, footwear and foot care, getting up from a fall, and winter safety. For example, do you know how to increase stability and balance on ice by walking like a penguin? Following discussion, Dawn led us through a very well-planned routine of warmups, leg and core strength exercises, and balance exercises, ending with cool down activities. Each week the exercises became just a little bit more demanding.

Ten keen members (and some spouses) formed our inaugural group. Prior to the first session, individual participants underwent a short falls-risk assessment to establish a baseline. After six weeks and again at the end of the sessions, participants were retested and most showed increased leg strength, walking ability, and balance.

All those in attendance were very enthusiastic about these training sessions. Our session leader, Dawn, along with fifteen other peer leaders have been nominated for a Compassion in Action award with Healthy Ageing Alberta.

Learn more about Not Falling for You at findingbalancealberta.ca.

What do you do after a fall?

Source: Health Canada

Getting Up

• Lie on your side, bend the leg that is on top, and lift yourself onto your elbows or hands.
• Pull yourself toward an armchair or other sturdy object, then kneel while placing both hands on the chair or object.
• Place your stronger leg in front, holding on to the chair or object.
• Stand up.
• Very carefully, turn and sit down.

If You Cannot Get Up

• Call out for help or make noise to attract attention.
• If you are alone, use a phone or emergency call device. Try to gently slide yourself towards a telephone if one isn’t nearby.
• Wait for help in the most comfortable position for you.
• If you can, place a pillow under your head and cover yourself with a piece of clothing or a blanket to stay warm.
• Try to move your joints to ease circulation and prevent stiffness.

After Recovery

A fall might be embarrassing, and you might be tempted to write it off as a fluke that will not happen again. This is the wrong reaction.
Identify the source of your fall and correct it. Loose rug? Replace it with a non-slip variety. Poor footwear? Wear something more stable. If your fall was a result of dizziness or fatigue, see a doctor.
Above all, ask for help and advice from your friends and loved ones so you can ensure this doesnt happen again.

Donna Mayer's career as an educator spanned primary to high school, special needs, and administration. She is loving retirement with opportunities to travel and enjoy the grandchildren. Currently Donna is on the executive for the St. Albert and Area Retired Teachers Association (STARTA).