The risk of falling increases with age and more than 1 in 4 people age 65 years or older fall each year, according to the National Institute on Aging (1 Sept 2023).
Falling is NOT a natural part of growing older and most falls can be prevented.
There are lots of things you can do to reduce the risk of falls such as;
Keeping active
As we age it is important to keep active. Being on the move helps to keep your joints flexible and your muscles strong. We should avoid sitting for long periods of time and include activities that improve strength and balance.
If you are feeling more unsteady on your feet, have fallen or are worried about falling, talk to your GP or healthcare professional, who can then refer you to the most appropriate team to help improve your strength and balance.
If you have a walking aid make sure it is in good working order and check the ferrules (rubber grip on the bottom) regularly.
If you have not exercised for some time, or if you have medical conditions or concerns it is important to speak to your GP first. Make sure your activity and its intensity are appropriate for your fitness.
For more information, visit the Physical activity guidelines for older adults.
Vision and hearing
Changes in vision and hearing loss can increase the risk of falls:
- Have your vision and hearing checked regularly.
- Wear your hearing aids and glasses as advised by an audiologist or optician.
- Keep your home well lit, especially at night time.
Home environment
Age UK and RoSPA have shared tips on how to make your home fall-proof.
Feet and footwear
Problems with your feet, especially those that cause pain, can affect your balance, and reduce your confidence when walking.
• Try to keep your feet in good condition.
• Seek help from a Podiatrist/Chiropodist if required.
• Slip-ons and high heeled shoes can make you unsteady.
• Well fitting shoes with a solid back will help you feel better balanced. This also applies to slippers.
• Move your toes and ankles regularly when sitting down. This will help with circulation and keep your feet flexible which will help with balance.
Medication
As we age, medicines can change the way they work in the body (some can make you feel sleepy or dizzy). It is important to take all medications as prescribed.
Some medications may affect your balance or make you feel faint or dizzy.
Speak to your GP or Pharmacist if you have any concerning side effects or if you have dizzy spells, loss of balance or difficulty remembering to take your medications.
For those on long term medications a yearly medication review is recommended and can be arranged through your GP surgery and pharmacist.
Staying hydrated
Being dehydrated can have many effects including fatigue, urine infections, dizziness , constipation and confusion.
- Drink six to eight glasses of fluid a day unless your doctor advises otherwise.
- Cut down on caffeinated, carbonated and acidic drinks that irritate the bladder.
- Cut down on alcohol as it can cause coordination problems as well with medication exaggerating side effects.
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