Do you have concerns about falling? Possibly the concern is for a loved one or neighbor. Many older adults experience concerns about falling and restrict their activities. A Matter of Balance: Reducing your Risk of Falls provides education on fall prevention so you can have confidence and independence to do the things you enjoy!

If you are wondering if this class is for you, this is who should attend:

• anyone concerned about falls
• anyone interested in improving balance flexibility and strength
• anyone who has fallen in the past
• anyone who has restricted activities because of falling concerns

A Matter of Balance is an award-winning program designed to manage falls and increase activity levels. Content of the classes include:

• view falls as controllable
• set goals for increasing activity
• make changes to reduce fall risks at home
• exercise to increase strength and balance

Crow Wing Energized, A Matter of Balance, and Essentia Health are pleased to offer this education. Class size is limited.

FALL RISK TESTS

Here are two quick tests that physical therapists use to help assess your risk of falling.

Stand up and be strong
Sit in a solid chair. Without using your arms, see how many times you can stand and sit in one minute.
• High risk: 8 or fewer times
• Moderate risk: 9-12 times
• Low risk: 13 or more times

Timed up and go
From a straight-backed chair, get up to stand without using your arms. Walk 10 feet. Turn around, walk back to chair and sit down. You should be able to complete these actions in 10 seconds.

Concerned about your risk of falling? Talk to your doctor or advanced practitioner.

FALL PREVENTION TIPS

Stairways
– Make sure all hand rails are not broken and are securely fastened.
– Both sides of the steps should have handrails.

Floors and Rugs
– Make sure all floor boards are even and rugs, including area rugs, are secured to the floor with tacks, non-skid pads or double-sided tape.
– Use non-skid floor wax

Bathroom
– Be sure that you can move safely in bathroom area, and in and out of the tub or shower.
– Remove soap build-up in tub or shower on a regular basis.
– Place non-slip strips in bath/shower .
– Install adjustable height shower heads.
– Mount grab bars at the toilet, bath and shower on walls with secure reinforcements, to prevent the bars from coming loose.
– Secure bath mats with non-slip, double-sided rug tape.

Kitchen
– Items that you use frequently, such as dishes and food items, should be easy to reach.
– If you have to use a step stool, make sure that it has a bar at the top to hold onto.

Lighting
– Place nightlights in hallways, bedrooms, bathrooms and stairways.
– Install light switches at the top and bottom of stairs.
– Place a lamp (and telephone) near your bed.
– Keep lighting uniform in each room and add lighting to dark spaces.

All Rooms
– Check whether hallways and rooms have obstacles to safe movement.
– Move newspapers, boxes, electrical and phone cords, plants, and furniture out of traffic areas.
– Store clothing, bed coverings, and other household items where you can reach them comfortably.

Outside of Your Home
– Repair holes and uneven joints on walkways.
– Arrange to have leaves, snow, and ice removed from stairs and walkways. Use salt or sand throughout the winter months.
– Make sure outside lighting is working in entryways and other walk areas.
– Check that hand rails a re not broken and are securely fastened.
– Both sides of steps should have handrails.