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“I’m retired, and now I should rest, after toiling all these years…” is this your view? Then change it! Maintain an active lifestyle to improve your physical fitness and stamina. Remember, this is the time you should be more careful about your health, cautions Shobha Nair.

As you age, your tendency to fall and break your bones will be on the rise because of common, age-related physical changes and medical conditions, and the medications you take to treat such conditions. And they take longer to heal. Your odds of falling after age 65 are higher. But don’t let the fear of falling rule your life. Many falls and their injuries are preventable with a little care.

STEP 1 : Approach Your Doctor

Begin your fall-prevention plan by visiting your doctor. Together, you can take a comprehensive look at your environment, your health and medications to identify situations vulnerable to falling. In order to devise a foolproof plan, your doctor will want to know:

• What medications are you taking? Include all the prescription and over-the-counter medications you take, along with the dosages. Your doctor can review them for side effects and interactions that may increase your risk of falling; and even decide to wean you off certain medicines, specially those treating anxiety and insomnia.
• Have you fallen before? Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but managed to grab hold of something just in time or were caught by someone.
• Are you prone to falling? Your doctor may recommend an eye and ear examination to detect disorders that may increase your risk of falls. Describe any dizziness, joint pain, numbness or shortness of breath that affects your walk. This helps evaluate your muscle strength, balance and gait.

STEP 2 : Keep Moving

If you aren't physically active, start an exercise programme now. Consider activities such as yoga, walking, swimming or tai chi (a gentle exercise with slow and graceful dance-like movements). These help improve your strength, balance, coordination and flexibility. Be sure to get your doctor's OK first, though.

STEP 3 : Wear Sensible Shoes

High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stockinged feet. Instead,

• Have your feet measured each time you buy shoes, since your size can change. Also, shop in the evenings when your feet expand the maximum.
• Avoid shoes with extra-thick soles.
• Choose lace-up shoes instead of slip-ons, and keep the laces tied. Select velcro if you’ve trouble tying laces.

STEP 4 : Remove Home Hazards

Take a look around you — your living room, kitchen, bedroom, bathroom, hallways and stairways may be filled with booby traps. Clutter can get in your way, and so can the decorative accessories you add to your home. To ensure safety,

• Remove boxes, newspapers, electrical cords and phone cords from walkways.
• Move coffee tables, magazine racks and plant stands from high-traffic areas.
• Secure loose rugs with tape, tacks or a slip-resistant backing.
• Store clothing, dishes, food and other household necessities within easy reach.
• Immediately clean spilled liquids, grease or food. If there are kids at home, instruct them not to drop fruit peels or plastic covers that may pose a danger to all, specially the senior members.
• Use nonskid floor tiles.
• Use non-slip mats in your bathroom. As far as possible, keep it dry.

STEP 5 : Light Up Your Living Space

As you get older, less light reaches the back of your eyes where you sense colour and motion. So keep your home brightly lit to avoid tripping on objects that are hard to see. Also:

• Place a lamp near your bed and within reach to use if you get up at night.
• Ideally, place night lights in your bedroom, bathroom and hallways.
• Turn on the lights before going up or down stairs. This might require installing switches at the top and bottom of stairs.
• Store flashlights / torch in easy-to-find places in case of power failure.

STEP 6 : Use Assistive Devices

Your doctor might recommend using a cane or walker to keep you steady. Technology has brought to us all sorts of gadgets to make everyday tasks easier:

• Grab bars mounted inside and just outside your shower or bathtub.
• A raised toilet seat or one with armrests to stabilise yourself.
• A sturdy plastic seat placed in your shower or tub to sit down if you need to. Buy a hand-held shower nozzle to shower sitting down.
• Handrails on both sides of stairways.
• Nonskid tiles in your bathroom.
• Use a cordless phone or mobile while attending calls to prevent any mishap in your rush to take the phone.

STEP 7 : Be Careful in Public Places

• Be extra careful when you go out. Since you’re helpless to maintain public spaces free of hazards, take care to move around safely.
• As you enter a room check out the floor level or steps before you step in. It shouldn’t come as a surprise from a horizontal level!
• Carry shoulder bags to keep your hands free to help you balance.

STEP 8 : Most Important – Improve Your Diet

• As you age, you tend to lose calcium, a vital ingredient for your bone strength. Diet on calcium-rich foods like milk, milk products, green leafy vegetables and small fish. If need be, opt for calcium and vitamin D supplements under your doctor’s supervision.
• Women are more prone to osteoporosis after menopause. But above 65, the risk is equally bad for both men and women. So maintain a healthy diet.
• Excess sodium (salt) reduces your bone density. So reduce consumption of salt, pickles, papad, etc in advancing age.
• Calcium loss can also be prevented by reducing sugar, soft drinks, coffee, etc.
• Ideally, avoid cigarettes and liquor.

The fine print is, it’s your life and if you want it to be hassle-free, take care of these minor details to avoid a major mishap.