Keeping in good physical
condition with moderate daily exercise will reduce your risk of falls. A
combination of flexibility, weight bearing exercises and aerobic exercise can
markedly improve your level of fitness-at any age.
Improve your muscle tone, strength
Keep joints, tendons and
ligaments more flexible for unrestricted movement.
Increase your sense of
balance, agility and confidence.
Strengthen your bones to fight
osteoporosis and resist injury.
Increase your stamina and
You should always talk to your health
care provider before starting an exercise program.
Each year, thousands of older
people fall at home. Falls are often due to hazards that are easy to fix. The
Fire Department offers free home assessments to area senior citizens which will
include recommendations for reducing home safety hazards and increasing safety
through the installation of risk reduction devices such as night lights, smoke
detectors, shower chairs, handheld shower head, non-slip shower mats, wall grab
bars and toilet
safety frames. If you or someone you know could benefit from a home assessment
call the Fire Department at
425-222-5841 to request one.
Use a night light to illuminate the
path from your bed to the bathroom.
Replace dim, burned out or
glaring lights with bright soft white light bulbs.
Place a lamp close to your bed
where it's easy to reach.
Long hallways should have
light switches at each end.
Keep walkways free of cords,
clutter and other obstacles.
Remove throw rugs; secure
double sided tap under area rugs.
Arrange furniture so that you
have plenty of room to walk.
All steps and stairs should have
secure handrails on both sides.
Fix loose and uneven outdoor
Carpet on indoor stairs should
be firmly attached to every step.
Attach non-slip rubber treads
to wooden stairs.
Stairs should be well lit with
light switches at the top and bottom landings.
Room & Bedroom
Furniture should be easy for you to
get in and out.
Keep a phone on a low table
within reach of the floor.
AVAILABLE AT LOCAL
VALLEY Senior Center
4610 Stephens Ave, Carnation WA
Enhance Fitness Class
Zumba Exercise Class
MOUNT SI Senior Center
411 Main Ave S, North Bend WA 98045
Seniorcise Fitness Class
Huff & Puff Exercise Class
S.A.I.L Fitness Class
VALLEY Senior Center 75 NE
Creek Way, Issaquah, WA 98027
S.A.I.L. Fitness Class
East King County
& Independent for Life
Keep a flashlight or battery
operated light near your bed.
Install night lights through
out your home.
Only use non-skid rugs on the
Install wall grab bars by the
toilet and inside the shower/tub area.
Use a shower chair and
handheld shower head.
Place non-skid adhesive strips
in the tub or non-skid mats.
Install ADA height toilet
(17"-19" from floor to seat).
Your shoes should be lightweight and supportive.
Low-heeled and non-skid.
Firmly fastened; velcro,
cotton laces, or try nylon lock laces.
There are four
important strategies that can reduce your risk for falls:
The Fall City Fire Department
is offering free
home assessments to Senior Citizens who live in the community.
If you or someone you know could benefit from a home assessment call
the Fire Department at
425-222-5841 to request one.
Falls are a
major threat to the health and
independence of older adults, people aged 65 and older.
in the United States, nearly one-third of older adults
experience a fall. Approximately one out of ten falls among older
adults result in a serious injury, such as a hip fracture or head
injury, that requires hospitalization. In addition to the physical
and emotional pain, many people need to spend at least a year
recovering in a long-term care facility. Some never return to their