We often think that falling and breaking bones is something that happens to seniors in their late 80s or 90s. But falls are common among younger seniors too.
Five years ago, Tom, my husband, slipped on a wet floor at work and landed with a smack. Not realising he had broken his left leg, he initially brushed off the pain. A few hours later it gave way while climbing stairs, resulting in a second fall that broke his right wrist.
My crash landing involved a child running into my back full tilt. So there we were, both in our 50s, relying on walking sticks and other aids.
In Malaysia, the 2018 National Health and Morbidity Survey found that 8.8% people aged 50 to 59, and 14.1% of people aged 60+ had a fall in the prior 12 months.
Falls are surprisingly dangerous, with the World Health Organization in 2021 listing falls as the second cause of early death after traffic accidents.
Each year, an estimated 646,000 people worldwide die from a fall. In addition, a further 37.3 million falls cause broken bones, head trauma, cuts, or other medical issues that require a doctor’s care.
In 2020, Leong Joyce W.S., of Universiti Putra Malaysia, led a team of scientists who reported that 120 or 37.27% of 322 elderly patients at a clinic reported falling in the previous year.
Most falls were due to difficulties with balance or vision, as well as uneven and slippery floors, poor lighting, and lack of hand rails. Those who had serious health problems such as strokes, diabetes, Parkinson’s Disease, and osteoporosis, were also more likely to fall.
The authors noted that most of the factors leading to falls can be managed: Good lighting, non-slip tiles, lots of hand rails, and making sure you put on your glasses, will do a lot for safety.
Common sense says that hand rails and walking aids are sensible tools that will help us keep our balance. However, many of us won’t use them.
Interestingly, Tom and I found we used aids while in crisis. But when we started to recover, we felt shy.
Adults are used to being strong and being in charge. To see ourselves as frail or unsteady is unpleasant. So we rebel and reject the tools we need.
The 2018 National Health and Morbidity Survey also found that 17.4% of Malaysians aged 50-59 and 23.2% of those aged 60+ reported sedentary behaviour.
As inactivity is linked to poor physical fitness, increased risk of weight gain and diabetes, and other issues, activity is vital for a healthy retirement.
While it will take more investigation, at least some seniors are inactive due to shyness about using walking aids.
The fear that strangers will judge us for our flaws and weaknesses is called the spotlight effect. It’s a common belief and it is a false one.
In 2000, Dr Thomas Gilovich and his team at Cornell University, the United States, conducted a series of experiments where subjects wore embarrassing T-shirts. Less than a quarter of people noted the T-shirts. This shows that most people are too preoccupied with their own lives to notice what we do.
However, friends will comment because they are interested in our lives. If that interest gets old fast, try a crafted response. “Yes, I bashed my back and am using this for now. I don’t like to talk about it. Tell me all about XYZ.”
Finally, use a mantra before you go out – “I am prioritising my health and well-being by using this walking stick” or “I’m sensible, practical and proactive about my health, so I use this to help me keep active with comfort and ease.”
Walking aids offer support and transfer some of the work from the legs to the upper body.
Good walking sticks can be adjusted for height, have non-slip rubber tips, and comfortable handles.
A plain cane is useful but if you want help while getting up from chairs (or the loo!) then look for quad or tripod canes which provide extra stability. You can lean your whole weight on these and they won’t slip.
Walking frames and walkers appeal to different users.
A walking frame is super stable, but the downside is that you have to lift it, move it forward, set it down, move your feet and repeat. It can be slow and tiring.
A walker or rollator has wheels so it moves forward smoothly without lifting as you walk. However, if you have poor balance, it might slide away, leading to a fall.
To figure out which is best for you, consult your doctor first.
Either way, the best tools are made from rust-proof metal, are adjustable for height and width, and have a two-level handle that make sitting down and standing up easier.
In addition, the so-called “R” shape provides a wider base of support so it offers more stability compared to traditional straight-legged walkers.
Walking frames should have good rubberised non-slip tips, while walkers should have castor wheels made from high quality materials that are maximised to both last and be silent.
Newer walkers have a braking system so you can anchor it in place for extra stability when using it to sit down or stand up.
Additional insider tips come from a 2023 study where Mohd Rizal Hussain, a researcher at Malaysian Research Institute on Ageing, Universiti Putra Malaysia, led a team who invited feedback from 17 senior citizens, caretakers, and sales staff.
They added these insights:
> Look for lightweight products that are easy to pick up.
> Ensure your aids are slim enough to fit through doorways (especially the bathroom).
> Buy foldable items so you can pack them in a car or cupboard.
Finally, if you buy an outdoor model, look for a built-in seat and backrest so that you can take a break on longer walks without having to look for a chair.
Ellen Whyte is a British-registered counsellor and psychotherapist who has a soft spot for cats. She founded an online practice in 2016, and works with clients in 20+ countries. Email ellen.whyte@gmail.com
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