Mobility and reducing the risk of falling
Living independently means that we do a lot of things ourselves, like housework, shopping for food and taking care of ourselves.
As we get older, our bodies change in their ability to do certain things and something we may need to start looking at is our mobility and how we reduce our risk of falling.
Falls can result in injuries – after the age of 50, 1 in 2 women will suffer a broken bone (fracture) due to a fall. Research also shows falls can lead to a loss of confidence, and a reduction in activity levels and participating in the community.
The major predictors of falls include low bone density, reduced postural stability (the ability to control the body position in space for the purpose of movement and balance), and reduced lower limb muscle strength.
Reducing the risk of falling
There are ways women can reduce the risk of falling, including:
- Bone mineral density being assessed and treated if low
- Staying physically active
- Trying balance and strength training exercises (you can find out more about this is our section on Physical activity)
Making changes to your home can also to help to reduce the risk of falling – the following organisations offer some tips on how you can do this:
- Healthdirect has information about reducing the risk of falling
- Injury Matters has really helpful tips on what are the most common risks, and how you can reduce them
- The National Ageing Research Institute has a list of services that can give advice and support on falls and improving balance
There are also steps you can take to reduce the loss of bone density as you get older, which keeps you stronger and means you are less likely to have a bad injury if you do fall.
Physical activity and eating well are the main actions – and you can read more about these in our Eating for wellbeing and Physical activity sections.
And there are some excellent videos that help with improving balance – here is just one, from Stay On Your Feet WA, to get you started.
Staying independent and connected without a car
Another thing to think about is the fact that at some point you may decide you no longer feel comfortable driving. This can be a difficult decision and has the potential to make you feel less mobile and less connected, which can be bad for your mental wellbeing. Public transport networks are not always reliable, regular or feel safe, and often don’t account for the needs of older women travellers.
If you do decide to limit your driving, or stop it all together, you can get support that helps you plan your travel. You may like to have a look at How safe is your car? from the Transport Accident Commission or see how ageing can affect driving at VicRoads. And there are useful tips on how to keep driving safely through HelpGuide.org.