1. Check Your Vision

Eyesight changes with age. Poor vision may increase the risk of falling as you may have difficulty navigating uneven ground, and fail to spot nearby hazards and obstacles. The effects of poor vision can be reduced with the following tips:

Lighting

• Ensure your environment is well lit at all times. Lighting is important to prevent slips, trips and stumbles.
• When moving to a dimmer area, allow your eyes to adjust to the dimmer lighting.

Glasses

• If you are short-sighted, wear your glasses when walking.
• Avoid multifocal lenses which can impair depth perception and contrast sensitivity, especially when walking outdoors.
• Ensure that you have your eyes checked every one to two years, and update your glasses when necessary.

Check your eyesight regularly

• See your polyclinic doctor if you are having problems with your vision. If required, the doctor may refer you to an eye specialist. If you have cataracts, surgery may be able to improve your vision and reduce the risk of falling.

2. Proper Footwear

The shape of our feet changes as we get older, impairing balance and the way we walk. Pain and foot swelling can also make it difficult to walk. Choosing the right footwear is essential to minimise the risk of dangerous falls.

Here are some tips for choosing shoes that are suitable for the elderly:

1. Look for shoes that have a firm heel counter (i.e. support) with rounded edge for better support when walking.
2. Look for shoes that have velcro, buckle or laces to hold the foot firmly in place. Ensure that laces are securely fastened while the shoes are being worn.
3. Shoes with low, broad and slip-resistant heels are ideal to maximise contact with the ground and prevent slipping. Check the sole regularly to ensure it is not worn out.
4. The front of the shoe should be deep and wide enough to accommodate toes comfortably, but not too loose.
5. Ensure that the shoe is of correct length to allow normal foot function. There should be a one-thumb spacing between the longest toe and the shoe liner.



6. Avoid high-heels, floppy slippers and slick-soled shoes as they may increase the risk of falling.

When buying shoes, look out for the following:

1. Try both shoes on and walk around the shop to ensure that the shoes fit properly and that you are comfortable in them.
2. Feet tend to swell during the day, hence shop for shoes in the afternoon when your feet tend to be the largest.

Check that clothing (pants, dresses and long skirts) end above the ankle to avoid tripping.

Sit down rather than stand when putting on your shoes or dressing.

If you have painful and swollen feet, or experience numbness and tingling sensations in your feet, see a doctor or podiatrist.

3. Home Safety

60% of falls happen at home. In order to continue to live safely and independently, our homes have to ‘grow’ with us. The environment in your home can also be modified to reduce the risk of falling.

Improve visibility

Install a night light so that you do not walk in the dark at night.

• If there are steps in your home, make them more visible by marking the edges with contrasting anti-slip tape.

Ensure there is good lighting over table tops and other work areas. Have sufficient, non-glaring lighting over the counter top and stove, especially when food is being sliced or cut.

Keep the floor clean and dry

• Keep the floor dry and clean up any spills immediately to prevent slipping on wet surfaces.
• Lay non-slip mats on the toilet or bathroom floor. If you are using doormats, ensure that they are lined with anti-slip lining, and that their edges remain flat.

Remove obstacles

• Keep your environment clutter-free.
• Do not leave loose rugs/cloth on the floor.
• Make sure there are no electrical cords lying around the area where you walk. Secure loose wires to the floor or wall.
• Organise your furniture so that you have a clear walkway at home.
• Make sure long-handled utensils are turned inwards when cooking to avoid accidental spillage.

Ensure easy access to frequently used items

• Place frequently used items in easy to reach places (e.g. keep glasses on the bedside table).
• Store heavy items within easy reach or in lower cabinets.
• Avoid standing on stools or chairs to reach high shelves.

Equipment

• Do not place hot or sharp items near the edge of the tables/shelf.
• Consider using toileting aids, such as a urinal or commode, if you get up to use the toilet frequently at night.
• Avoid squatting toilets. Install a sitting toilet or use a commode chair.
• Sit on a stable shower chair with back support while showering.
• Install grab bars and/or use a raised toilet seat if you have difficulty getting on and off the toilet
• Use non-slip mats in the bathroom or install slip-resistant flooring
• Ensure that bed and chairs are of a correct height. You should be able to place your feet flat on the floor when you sit at the edge of the bed or on the chair with knees bent at 90 degrees.

You may wish to consult an occupational therapist for professional advice on suitable home modification and equipment.

Resources: https://www.hdb.gov.sg/cs/infoweb/residential/living-in-an-hdb-flat/for-our-seniors/ease