What can I do to prevent a fall?

Although falls become more of a concern as we get older, they aren’t inevitable. There’s a lot you can do to reduce your chance of having a fall, even if you’ve had one in the past.

If you’ve noticed you’re starting to feel unsteady on your feet, and it’s stopping you from doing the things you used to do – whether it’s your health, activity levels, or your home environment – it’s essential to reach out and ask for help. You might be reluctant to do this but admitting that things have changed could help you stay independent for longer.

Stay active

Moving less will help you avoid a fall, but moving more and staying active is the best thing you can do to keep as mobile and independent as possible. Being active can help you maintain your strength, balance, and coordination, which can help prevent falls. This doesn’t have to mean doing vigorous exercise. Try taking short walks or doing some simple chair-based exercises.

Eat well

It’s essential to keep a close eye on your appetite and ensure you’re eating a well-balanced diet. If this is tricky, though, it’s always better to eat something rather than nothing – even if it’s small snacks throughout the day instead of 3 main meals or a slice of cake. Getting enough energy is essential for maintaining your strength and preventing falls.

Keep hydrated

As well as eating well, make sure you’re drinking lots of fluids – you need 6 to 8 glasses a day. This doesn’t have to be just water. Tea, coffee, and low-sugar or sugar-free squash are fine, too. When it’s hot, drink a little more to stay hydrated. If you don’t drink enough, you’ll likely start to feel lightheaded or dizzy, and this will increase your risk of a fall.

Take care of your eyes

Sight problems are common in later life, so it’s important you look after your eyes in any way you can. Your vision plays a vital role in keeping you balanced, so having your eyes tested can help reduce your risk of a fall. Get your eyes and glasses prescription checked regularly – at least every 2 years. This is important even if you think your sight is fine, as opticians can detect eye conditions at an early stage.

Check for hearing problems

The risk of hearing loss increases with age, but people often wait several years after noticing their hearing is deteriorating before consulting their doctor. Our hearing is essential for maintaining balance, so it’s crucial that you take care of your ears and check for any hearing problems. Contact your doctor as soon as you notice a change in your hearing. The problem may be something easily treated, such as a build-up of earwax or an ear infection, or it may be that you need to be referred for a hearing test and prescribed an NHS digital hearing aid in one or both ears.

Combined sight and hearing problems

Combined sight and hearing problems can have a huge impact on your day-to-day life, so it’s important to seek help if they’re affecting you. Get in touch with your local council’s adult social services department to explain how your vision and hearing difficulties are affecting you and ask for an assessment. Following an assessment, your local council’s sensory team will explain what help is available to you. They may also offer mobility training as well as advice on moving around when you’re at home or out and about, plus guidance on how you can stay as fit and active as possible.

Manage your health conditions and medicines

Low blood pressure and poorly controlled diabetes can make you feel faint or dizzy, as can certain medicines or being on a lot of medication. Let your doctor or pharmacist know if you experience side effects like these – they may need to check the dosage you’re on or consider alternatives. Alcohol can increase your risk of falls, and it can also interact with some medicines in a way that affects your balance. Check the leaflet that comes with your medicine for possible side effects.

Support your bone health

Stronger bones don’t just make a fall less likely; they reduce the risk of more severe effects if you do fall. Keep your bones strong by doing regular exercise, such as walking. You also need calcium and vitamin D to maintain strong bones, both of which can be found in certain foods. For calcium, make sure you include dairy products, fortified soya products, or canned fish in your diet, as well as fortified breakfast cereals, pulses, and nuts. For vitamin D, make sure you’re trying to include oily fish, eggs, or fortified spreads in your diet. However, it’s difficult to get enough vitamin D from diet alone – sunshine is the best source. You might want to consider a daily vitamin D supplement in autumn and winter, when the sun is weaker, or all year round if you spend most of the day indoors, have darker skin, or cover your skin for cultural or health reasons.

Think about your foot health and footwear

Problems with your feet can affect your balance and increase your risk of tripping or falling. Report any problems with your feet, such as pain or decreased sensation, to your doctor or practice nurse. It’s also a good idea to keep your toenails short. It’s also important to make sure you’re wearing appropriate footwear. For example, you should avoid wearing high heels. Instead, wear high-sided shoes with low heels, thin soles, and good grip. And to avoid slips around the house, don’t walk around with bare feet, socks, or tights.

Take care when you’re out and about

With falling leaves and wet weather during the autumn and winter months, your risk of falling increases. Take care when you’re on the move.

How can I make my home fall-proof?

Sometimes, even familiar environments can become difficult to navigate as we get older. But there are some simple things you can do to feel safer and more comfortable at home. Here are some of our top tips: If you think you could benefit from adaptations to your home, get in touch with the adult social services department of your local council. They can give you more information about your options and may offer you a free care needs assessment.

Keep things tidied out of the way of stairs and hallways and move rugs and mats away from the top or bottom of the stairs. Also, make sure that floors are clear of trailing wires and wrinkled or fraying rugs and carpets.

Install fitted handrails in helpful places, like by the bath and in the garden. Non-slip mats can also be helpful to stop you slipping when you’re at home.

If you wake up during the night, consider installing a night light near the bed to make sure you can see where you’re going. You could install a motion-activated light that comes on as needed.

If you have a pet, think about getting it a collar with a bell attached to it. Pets can get under your feet, so it’s good to be aware of where they are when they’re moving around.

What can I do if I’m worried about a fall?

You might be nervous because you’ve had a fall before or because you’ve noticed you’re starting to feel unsteady on your feet. You might have noticed changes to your health or just feel like you’re slowing down a little. Whatever the reason, it isn’t unusual to become cautious and lose confidence, and this can stop you from doing the things you used to do and make you feel more isolated. The good news is that making some adjustments and getting the right help can make you feel more confident again.

Talk to your doctor

If you’ve had a fall or started to feel unsteady, tell your doctor – even if you feel fine otherwise. Your doctor can check your balance and the way you walk to see if improvements can be made. They may be able to refer you for a falls risk assessment or to the falls prevention service. If you have a falls risk assessment, an action plan will then be designed to meet your individual needs and reduce your risk of falls.

Get a home safety check

Contact your local council to find out if it offers home safety checks or a handyperson scheme. Some local Age UKs also offer handyperson schemes to assist with small repairs and carry out home-safety checks – why not get in touch with yours to see whether any support is available?

Personal alarms

Personal alarms allow you to call for help. By pressing a button on a pendant or wristband, you can contact a 24-hour response centre. Staff at the emergency response centre will then call either your chosen contact – a neighbour, relative, or friend – or, if the situation is more urgent, the emergency services.

Choosing Suitable Walking Aids

We lose balance or become immobile for many reasons and some of which are:

• Back or leg injuries
• Infections of the leg bones or muscles
• Weakness resulting from surgery or prolonged illness
• Arthritis and other joint pains
• Old age
• Diseases involving the central or peripheral nervous systems. For example, stroke, peripheral neuropathy, and Parkinson’s Disease.

Get professional help

If you are unsure why you are losing balance or dragging your feet, consult your doctor to determine the cause and get treatment if necessary. When you are ready for routine activities, the doctor will refer you to a physiotherapist (physical therapist) for professional help and mobility advice. The physiotherapists will assess your gait, balance, and strength. Based on their findings, they will make recommendations on how to help you choose the most appropriate walking aid. They will ensure that the walking stick or walker is of the correct height and weight for your physical condition so that it is safe and you can use it comfortably. Besides, they will also advise you about footwear, exercise, and the proper technique of using the walking equipment.

Range of walking aids

Walking aids are devices designed to provide support, stability, and balance to individuals with mobility issues, including the elderly, people with disabilities, and those recovering from injuries or surgeries. These devices come in various types, including canes, walkers, crutches, and rollators.

Walking sticks

When used correctly, a walking stick can relieve pressure on sore knees, hips, ankles, feet, and improve balance. It tends to be used by the elderly and those with moderately reduced strength. You need enough power to use a walking stick since your arm must partially support your body’s weight. The main criterion for choosing a walking stick is the height and the type of handle or grip. It is essential that the grip fits you well and feels comfortable when walking.

Tripods and quadrupeds

A tripod or quadruped is much like a standard walking cane, except that they have three or four rubber-capped feet at the base of the shafts. Therefore, they are freestanding and give more support and stability than standard walking canes, though be aware that these are slightly heavier too.

Walking frames

The average walking or pulpit frames are known as Zimmer frames and are mainly used indoors. They are suitable for those with poor balance, weak legs, and maybe a rehabilitation aid after a prolonged illness. Although it provides ample base support, it prevents a natural walking pattern because the user has to stop and pick up the frame to forward each step. Therefore, it is unsuitable for those who get tired quickly or patients with Parkinson’s disease. Wheeled walking frames are a better option as they do not require lifting for every step.

Rollators

Rollators are similar to wheeled walkers, but a seat or shopping basket may be included in its design in addition to the handlebars, frame and wheels. If used properly, they are suitable for outdoor activities such as walking and shopping because the users can walk naturally with them and sit down to rest when the occasion calls for them. However, if you need to lean or push against the frame for support, it may run away if the brake is not applied.

Crutches

Crutches are used after a leg injury or surgery if you only need temporary help with balance and stability. You need strength and good coordination to use crutches properly. Hence, they are not suitable for the elderly.

Reducing the risk of falls

To minimise the risk of falls whilst using a walking aid:

• No loose rugs, trailing cables, or clutter on the floor. The entrance of all rooms and the route of movement must always be kept clear.
• If you have stairs in your house, keeping one walking aid upstairs and one downstairs is much safer. You should use the handrails when going up and down the stairs. NEVER use a walking aid on the stairs.
• Do not hold on to a walking frame or stick to get in and out of a chair. They are not stable enough. You should push up with your hands on the arms of the chair and only take hold of the frame or stick once standing. If necessary, ask to practise this with a healthcare professional.
• Walking equipment should not be used in wet floor areas. If you need to access a wet room or shower area, ask the advice of an occupational therapist. It is safer to install grab rails in the bathroom.
• Footwear should be well-fitted, secure, and supportive as you walk.
• Your walking aid must be kept in good condition. For example, replace the rubber tips at the bottom of the stick or the feet of the tripods if they are worn.