Handy Steps to Reduce Your Risk of a Fall

Introduction

A slip or trip can have a big impact on your life, and the fear of falling can often cause us to retreat as a result we miss out on our enjoyable activities.

Anxiety around falling as we age is common and understandable even affecting those among us who haven’t suffered a fall. Here are some steps and simple home improvements that can make all the difference and will help you overcome any fear of falling preventing any limits on your active lifestyle:

Keep up to date with your vision and hearing tests

Any small change in our sight and hearing may lead to an increased risk of loss of balance or coordination. Even an ear infection can have a similar effect causing loss of balance.

Don’t forget to wear your glasses/contacts or hearing aid correctly and when you need to. Be sure to keep up with your optician visits which should be every two years or as often as your optician recommends.

Be mindful of side effects from medications

Be aware of any side affects you may suffer from your medications.

If a prescription makes you feel drowsy, dizzy or affect your balance in any way make sure to consult your GP.

Take extra care on slippery surfaces

Ensure you clean up any spilled liquids, grease or food immediately.

In the colder seasons keep salt by your front door as a reminder to clear the icy areas before you leave the house.

Wear the correct items from head to toe

Footwear

Do Wear:

• rubber-soled
• low heeled
• non-skid soles
• fully supportive shoes

Don’t Wear:

• High heeled
• smooth soles
• ill-fitting shoes
• slip on shoes

You might also find it useful to invest in a pair of comfortable non floppy slippers with gripped soles and avoid walking on stairs and around the house barefoot or in socks or tights.

Clothing

We all like to be in our comfiest clothes at home, but baggy or too long trousers that trail on the floor can be a trip hazard, so do ensure your trousers and skirts are appropriately hemmed, choose more fitted clothes or opt for bottoms with elasticated cuffs.

Stay physically active

As we age our strength and balance reduce which can lead to falls. 

You can shrink the risk of falling by partaking in activities like walking, aqua aerobics, gentle and slow exercises such as yoga and tai chi which improve balance, coordination, flexibility and strength.

You can find a multitude of free exercises available on apps such as YouTube.

Keep your bones strong!

Maintaining healthy bones may not prevent a fall but it may reduce the risk of breaking a bone if you do fall.

Ensuring you are getting enough vitamin D and calcium will help keep your bones strong. Look out for calcium rich foods and a source of vitamin D is from the sunlight so take a nice slow walk in the sunshine.

Make sure to maintain a healthy weight as being underweight increases the risk of bone loss and broken bones.

Move more mindfully

Standing up too fast can cause a drop in blood pressure that makes you unsteady on your feet.

Check your blood pressure when standing and lying down. Also ensure you are drinking enough water through the day as dehydration can cause dizziness.

Lighting

Most tripping hazards are the ones we don’t clearly see, so keep your home brightly lit to ensure items are visible.

Night lights in bedrooms, hallways and bathrooms can be beneficial for toilet visits throughout the night.

Have your lamp at your bedside so it is easily accessible in case you need to get up during the night. In case of any power cuts be sure to store torches in easy to find places.

Replace, remove or repair tripping hazards

Loose or damaged carpets, rugs with curled corners, doormats, loose or uneven floorboards and any clutter on floors such as cables can contribute towards trips and falls.

To ensure your safety examine each room including passageways and make notes of each hazard then either replace, remove or repair to eliminate risks.

You can ask a family member or carer to assist with this, two pairs of eyes are better than one!

Fall proof your home

There are a wide range of household aids available, which counteract issues such as raising from a sitting position or stepping in and out of the bath, all of which can be found by a quick google search:

• Grab Bars can be installed around the house inside the bathroom on shower walls, bath and next to the toilet. On the stairs to provide support to mount the stairs
• Raised toilet seat
• Support frames
• Adjustable bed rails
• Handrails for both sides of staircase
• Non slip mats for rooms that can get slippery, (laminate/lino) such as kitchen and bathroom.
• Step tools with railings, make sure to store items in easy reach.

Ask for advice from a family member or carer if you are unsure of which products would be right for you, and consider contacting a local handyman for the installation of any bars or rails to ensure they are professionally fitted and secure.