Tips for Avoiding Falls

On the eve of Falls Prevention Awareness week, we thought it would be useful to share some tips about how to avoid falling.

Falls are one of the most common health concerns for older adults. In fact, about one in three people over the age of 65 will have a fall every year. Falls can lead to serious injuries, like broken hips or head injuries. They can also have a huge impact on confidence, making people less active and fearful of going out in the community.

The good news is that falls are not inevitable. There are many simple adjustments that can be made to reduce the risk of taking a tumble.

Regular activity keeps muscles strong and improves balance.
Walking, gentle strength training, and activities like tai chi or chair exercises are all excellent. Even short sessions daily can make a big difference. 

Most falls happen at home, but simple adjustments can make a big difference to the overall safety of the home environment.
• Remove clutter and loose rugs from walkways
• Ensure good lighting, especially in hallways and on stairs
• Install grab bars in the bathroom and handrails on stairs

•Use non-slip mats in the kitchen and bathroom

•If you have had a fall previously, always wear a falls alarm

Have your vision and hearing checked every year—changes can creep up on you, and both sight and hearing are vital for balance.

Review your medications regularly with your doctor. Some can cause side-effects such as dizziness or drowziness, which increases the risk of falls.

Eat a balanced diet with enough calcium and vitamin D to keep your bones strong and healthy.

Shoes should fit well, with low heels and non-slip soles. Slippers that are loose or shoes with smooth bottoms can pose a risk. If you have been prescribed a cane or walker, use it consistently—it provides valuable support.

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Don't rush - always give yourself enough time

Falls often happen when we rush. Take your time when getting up from a chair or bed, and pause a moment before starting to walk. When using stairs, always use the handrail.

Although falls are common, they are not an inevitable part of aging. By staying active, making the home safer, and paying attention to health, we can all stay independent, confident, and safe for longer.