Falls - Prevention (2024)

There are ways you canreduce your risk of having a fall, including making simple changesto your home and doing exercises to improve your strength and balance.

If you have fallen in the past,making changesto reduce yourchances of having a fallcan also help you overcome any fear of falling.

Some older people may be reluctant to seek help and advice from a GP and other support servicesabout preventing falls because they believe their concerns will not be taken seriously.

But all healthcare professionals takefalls in older people very seriously because of the significant impactthey can have on a person's health.

Discussany falls you have had with a GPand say ifit's had any impact on your health and wellbeing.

The GPcan carry out some simple balancetests to check whether you're at anincreased risk of falling in the future. They can also refer youtouseful services in your local area.

Avoiding falls at home

Tipsfor preventing falls in the homeinclude:

• immediately mopping up spillages
• removing clutter, trailing wires and frayed carpet
• using non-slip mats and rugs
• making sure all rooms, passages and staircases are well lit
• organising your home so that climbing, stretching and bending are kept to a minimum, and to avoid bumping into things
• getting help to do things you're unable to do safely on your own
• not walking on slippery floors in socks or tights
• not wearing loose-fitting, trailing clothes that might trip you up
• wearing well-fitting shoes that are in good condition and support the ankle
• taking care of your feetby trimming your toenails regularly and seeing a GP or podiatrist (foot health professional) about any foot problems

Strength and balance training

Doing regularstrength exercises andbalance exercisescan improve your strength and balance, and reduce your risk of having a fall.

This can take the form of simple activitiessuch aswalking anddancing, or specialist training programmes.

Many community centres and local gyms offer specialist training programmes for older people.

Exercises that can be carried out at home are also available.Ask a GP about training programmes in your area.

It's important that a strength and balance training programme is tailored to the individual and monitored by an appropriately trained professional.

There's also evidence that taking part in regular tai chi sessions can reduce the risk of falls.Tai chi is a Chinese martial art that places particular emphasis on movement, balance and co-ordination.

Unlike other martial arts, tai chi does not involve physical contact or rapid physical movements, making it an ideal activity for older people.

Read more about physical activity guidelines for older adults

Sight tests

Look after your eyes and make an appointment to have asight test if you're concerned thatvision loss (even whenwearing glasses)is increasing your risk of having a fall.

Not all vision problems can be cured, but some problems can be treated with surgery – for example, cataracts can be removed using cataract surgery.

Alcohol

Drinkingalcohol can lead to loss of co-ordination and exaggerate the effects of some medicines.

This can significantly increase the risk of afall, particularly in older people.

Avoiding alcohol or reducing the amount you drink can reduce your risk of having a fall.

Excessive drinking can also contribute to the development of osteoporosis.