Falls prevention for older people: Simple tips to stay safe and steady
Falls prevention for older people: Simple tips to stay safe and steady
As we age, staying steady on our feet becomes even more important for maintaining independence and quality of life. Unfortunately, falls are one of the most common causes of injury among older adults. But the good news is, many falls can be prevented.
By making small changes in your daily life and home environment, you can reduce the risk of falling and stay on your feet with confidence.
Here are some practical tips to help prevent falls and keep yourself safe:
- Keep moving – Staying active is one of the best ways to keep your muscles strong and your balance sharp. Regular exercise improves coordination, strength, and flexibility, all of which are essential for preventing falls.
Try these activities:
- Walking: A daily walk can boost strength and balance.
- Tai Chi, yoga or water based exercise: These gentle forms of exercise focus on slow, controlled movements that enhance balance.
- Strength training: Simple exercises using resistance bands or light weights can strengthen key muscles, especially in your legs.
Before starting any new exercise programme, it’s a good idea to talk with your doctor.
- Check your vision and hearing
Good eyesight and hearing are crucial for maintaining balance and avoiding falls. Regular check-ups can help identify any issues that might increase your risk of falling.
- Wear your glasses: Make sure your prescription is up to date, and wear your glasses or contact lenses if they are prescribed for you.
- Get regular hearing tests: Poor hearing can make it harder to notice hazards or maintain balance.
- Make your home safer
Most falls happen at home, but a few small adjustments can make a big difference. Simple changes can transform your home into a safer environment.
What you can do:
- Remove tripping hazards: Keep floors clear of clutter, like loose rugs, electrical cords, or other items that can cause you to trip.
- Improve lighting: Make sure your home is well-lit, especially in hallways, staircases, and outside entrances. Consider adding nightlights in bedrooms and bathrooms.
- Use handrails: Install handrails on both sides of the stairs and grab bars in the bathroom—by the toilet, in the shower, and next to the bathtub if you think they will help you.
- Non-slip mats: Place non-slip mats in areas that may get wet, like the bathroom or kitchen.
- Wear supportive footwear
The shoes you wear can make a big difference in how steady you feel. Avoid slippers or shoes with slippery soles. Opt for comfortable shoes with non-slip soles and good support to help you walk securely on different surfaces.
- Mind your medications
Some medications, or combinations of them, can cause dizziness or drowsiness, which can increase your risk of falling. Review your medications with your doctor or pharmacist to see if any could affect your balance.
Be aware of:
- Side effects: Common side effects like dizziness, lightheadedness, or sleepiness can affect balance.
- Mixing medications: Some combinations of drugs can lead to unsteadiness.
- Keep hydrated and nourished
Staying hydrated and eating well is important for your overall health and balance. Dehydration or poor nutrition can lead to weakness, dizziness, or confusion, which may increase the risk of falling.
Simple tips:
- Drink enough water: Aim for 6-8 glasses of water each day.
- Eat a balanced diet: Include plenty of fruits, vegetables, and protein to keep your body strong.
- Get out into the daylight – This increases your Vitamin D intake
- Know your limits and ask for help
It’s okay to ask for help when needed, especially if you’re feeling unsteady or unsure about performing certain tasks. Don’t be afraid to use a cane or walker if it helps you move around safely.
- Be mindful of your energy levels: If you’re feeling tired, take breaks, or ask someone to assist you.
- Use assistive devices: Don’t hesitate to use tools like a cane, walker, or a reacher to pick up objects.
- Review your health regularly
Certain health conditions, like arthritis, diabetes, or heart problems, can affect your balance. Keep your doctor informed about any changes in your health and work together to manage conditions that could increase your fall risk.
Stay safe and stay confident
Preventing falls is all about making small, practical changes that fit into your everyday life. By staying active, creating a safer home environment, and being mindful of your health, you can reduce your risk of falling and continue enjoying life with peace of mind.
Remember, a little planning today can help you stay safe and independent. Don’t wait until after a fall—take steps now to protect yourself and your loved ones from potential accidents.