Avoiding falls at home
Tips for preventing falls in the home include:
- 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 feet by trimming your toenails regularly and seeing a GP or chiropodist about any foot problems
Strength and balance training
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 your 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 guidance for older adults.
If you're taking long-term medication, your GP should review your medicines at least once a year to make sure they're still right for you.
It's particularly important that your medicines are reviewed if you're taking 4 or more medicines a day.
Your GP may recommend alternative medication or lower doses if they feel the side effects increase your chances of having a fall. In some cases, it may be possible for the medication to be stopped.
See your GP or practice nurse if you have not had your medication reviewed for more than a year, or if you're concerned that the medicines you or a relative are taking may increase the risk of falling.
Home hazard assessment
You can request a home hazard assessment if you're concerned that you or a relative may be at risk of having a fall, or if you know someone who has recently had a fall.
As well as identifying potential hazards, the aim of a home hazard assessment is to explore how a person's actual use of the environment affects their risk of falling.
A healthcare professional with experience in fall prevention will visit you or your relative's home to identify potential hazards and advise on how to deal with them.
For example, as the bathroom is a common place where falls occur, many older people can benefit from having bars fitted to the inside of their bath to make it easier for them to get in and out.
Fitting a personal alarm system may also be recommended so that you or your relative can signal for help in the event of a fall.
An alternative would be to always keep a mobile phone in your pocket so you can phone for help after having a fall.
Contact your GP or local authority to ask about the help available in your area. You can find your local authority on the GOV.UK website.
Drinking alcohol can lead to loss of co-ordination and exaggerate the effects of some medicines.
This can significantly increase the risk of a fall, 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.