Falls Prevention Awareness Week

healthagingfalls prevention
Written By Ellen Bailey

Each year, the North Carolina Falls Prevention Coalition collaborates with community organizations, partners, and the National Council on Aging for Falls Prevention Awareness Week (September 23-27). The mission is to raise awareness about fall prevention and empower older adults to live confidently and fearlessly.

This year's theme, "Awareness to Action," highlights the importance of not only understanding fall risks, but also taking proactive steps to prevent them. Falls are a significant concern, especially for older adults, but with the right information and actions, most falls can be prevented. 

In this post, we will explore practical ways to turn awareness into action. You'll find valuable information about physical activity, the benefits of health promotion programs in your community, and the exciting events and educational opportunities organized by NC Falls Prevention Coalition partners.

Let's kick off this fall season on the right foot and take steps toward a safer, more active lifestyle!

What are Falls, and Why Do They Matter?

If you're here on the Standing Strong NC Website, chances are you've thought about falling before or are concerned about a family member or loved one falling. For adults ages 65 and better, falls can be serious, and even life-threatening. Shockingly, 1 in 4 adults 65 and over fall each year, and tragically, in North Carolina, 4 adults aged 65+ lost their lives to falls daily in 2022 (N.C. DPH: IVP Branch: Falls Injury Data, 2024).

Now, what classifies as a fall?

Well, it's defined as "an event which results in a person coming to rest inadvertently on the ground floor or other level” (World Health Organization). In simpler terms, it's losing our balance and landing unintentionally. However, here's the kicker: falls are not a normal part of aging. In fact, most falls are preventable. That’s why the National Council on Aging, the NC Falls Prevention Coalition, and dozens of partners across the state have worked tirelessly to plan a month of activities aimed at raising awareness about falls and encouraging everyone to take steps to prevent them!

Getting Ready for Fall Prevention Awareness Week

In September, we celebrate Falls Prevention Awareness Week the first week of fall, and we're excited to bring you a variety of engaging events to help you stay safe, strong and active!

The North Carolina Falls Prevention Coalition invites you to join us for a month filled with activities designed to raise awareness and promote action. From our Kick-Off Celebration Webinar on September 23rd to our weekly Motivation Mondays, Wellness Wednesdays, and Flexibility Fridays with Kristina Wolfe, PT, there are numerous opportunities to learn, connect, and challenge yourself.

Don't miss out on Tai Chi for Arthritis and Fall Prevention with Nicole Hiegl, and be sure to follow our Facebook page for regular updates and informative content. Let's work together to prevent falls and ensure healthy aging from mountains to sea!

Weekly Activities

Wellness Wednesday: Check out our Facebook page for wellness tips and activities.

Flexibility Fridays with Kristina Wolfe, PT: Join new sessions on facebook September 6, 13, and 20, or watch the recordings whenever you want to practice!

Fall Prevention Awareness Week Live Events (September 23-27)
Fall Prevention Awareness Week Kick Off Celebration Webinar (ZOOM)
Date: Monday, September 23, 2024
Click here to register

Join Senior Trainer Nicole Hiegl for Tai Chi for Arthritis and Fall Prevention!
Date: Wednesday, September 25 2024
Time: 12-1 p.m.
Click here to register

Announcing the North Carolina ‘Falls Prevention Awareness Week Trailblazer’—Join us in moving from Awareness to Action!
Date: Friday, September 27 2024
Time: 12-1 p.m
Click here to register 

Challenges for you to do throughout the month!

By finishing this article, you can cross off at least two of these items!

Physical Activity; Staying Strong and Steady

According to the American College of Sports Medicine, the average adult should aim for 150 minutes of moderate physical activity a week. That is only 2 & ½ hours out of 168 per week; however, it can be more easily said than done. That number can seem overwhelming sometimes, so here are some ways to help you meet that goal and more! 

Being active as we get older is not only beneficial, but it is lifesaving in so many ways! For adults over 50, aerobic activity has been proven to benefit cardiovascular performance, mental health, and balance. The Office of Disease Prevention and Health Promotion (DPHP) and the CDC have multiple resources aimed at helping you increase or maintain your activity levels. There are also evidence-based programs available throughout North Carolina and online, and most are offered at low or no cost. It’s never too late (or too early) to start paying attention to our physical activity levels. 

The Office of Disease Prevention and Health Promotion (DPHP) developed the Move Your Way campaign to share key recommendations from the second edition of the Physical Activity Guidelines for Americans, released in November 2018. Rather than a one-size-fits-all approach, Move Your Way emphasizes personalized, practical strategies that people can use to fit more activity into their busy lives, while clearly communicating the amount and types of physical activity Americans need to stay healthy.

The Move Your Way website has a host of interactive resources and education to help you fit physical activity into your daily routine. Their interactive tool can help you build your own personalized weekly activity plan.  

When creating your personalized weekly activity plan, keep these key points in mind:

How Much and How Intensely Should I Exercise?

The American College of Sports Medicine (ACSM) recommends at least 150 minutes (2 and ½ hours) of moderate aerobic activity each week, along with muscle-strengthening activities on at least 2 days per week. Let’s break this down:

Aerobic Activity: This helps with everyday tasks and keeps your mind sharp. Here are some examples:

  • Go for a swim or bike ride.

  • Walk around the neighborhood or an indoor track.

  • Play a sport with friends—pickleball is very popular these days!

Just Getting Started? Start slow and do what you can! Even a 5-minute walk has real health benefits.

Muscle-Strengthening Activity: This makes it easier to do things like get up from a chair or open a jar. Try these activities:

  • Do squats, lunges, or arm circles.

  • Carry groceries.

  • Lift weights—or fill a plastic bottle with water and lift that instead.

Listen to Your Body: If pain makes it difficult to be active, do what feels right for you. Physical activity can ease pain and help you feel better. Start with something simple, like walking.

Balance Activity: These exercises can lower your risk of falls and reduce the chance of injury if you do fall. Try these balance activities at home:

  • Enroll in a program like Tai Chi for Arthritis and Fall Prevention, A Matter of Balance, Moving for Better Balance and/or Enhance Fitness.

  • Practice balance exercises. Need ideas? Look at these safe activities you could try at home to get started. 

Stretching: This keeps you flexible for everyday tasks like bending down to tie your shoes. Try stretching to cool down after any activity.

Success Story: Meet Betty

Betty started participating in Tai Chi in 2019. Betty has continued on to take multiple forms of Tai Chi for Arthritis and Fall Prevention and has experienced benefits beyond what she imagined. Don’t take our word for it, take hers:  BettyHodgesVideo

To see if Tai Chi for Arthritis or Fall Prevention is in your area, click here!

By Amber Chapman, NC Center for Health and Wellness

Ellen Bailey
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