Standing strong: How to avoid a fall and what to do if it happens

As we grow older, having a fall can start to become more of a worry. Indeed, research from Age UK revealed that every year, more than 3.4 million people over 65 suffer a fall that could cause serious injury or even death.

Even if they haven’t caused an injury, they can lead to a loss of confidence, with worry about having another fall really denting our wellbeing.

However, it’s important to offset these statistics with another statement:

Falls are not inevitable as part of ageing.

There are preventative measures you can take to minimise the risk of falling at all. Plus, there are safety measures and contingencies you can put in place, giving you some peace of mind that even if a fall does happen, you will get help swiftly.

Firstly, here are four ways you can focus on your lifestyle to keep you standing steady.

1. Move more

You might logically think that moving less means less chance of falling. But staying mobile and active can help support your balance. This doesn’t have to be anything too vigorous or lively. Just consistent.

Any movement counts, too, even if you’re just pottering about at home. Taking the stairs, gardening, housework… it’s all good. Try not to sit for long periods, and get up and move about every so often when you are sitting.

Out and about, try to walk a little more instead of using the car, take the stairs instead of the escalator if you can, or even just park a bit further from the shops so you have to walk an extra few minutes to get there.

In terms of specific exercise, find something you enjoy, as you’re more likely to stick with it. This could be something you do alone, like swimming or gentle home-based exercises, or group activities (this can also be an excellent way to make new friends).

2. Focus on your foot health

Your feet work hard. They’re the foundation of your body, and problems here could cause imbalance and lead to falls. Keep them clean and dry, file any hard skin away, and check them regularly for signs of infection, such as redness, pain, swelling or blisters.

When you’re walking around at home, wear some comfortable shoes or slippers, and avoid being barefoot or in socks or tights, which could make a slip more likely. Make sure you’re wearing well-fitting shoes, with good grip – if you have arthritis, trainers are often a better option than ordinary shoes. Speak to a chiropodist if you think you need advice about any aspect of footcare.

3. Keep up to date with your eye tests and prescriptions

Good eye health can help prevent you bumping into things or tripping over objects. Have regular vision tests, and if you wear glasses make sure to get your prescription reviewed frequently and adjusted if needed.

4. Eat and drink well

Good nutrition is one of the cornerstones of good health and keeping your blood sugar regulated can help prevent you becoming dizzy. Try to eat regular meals – if you find your appetite is lower as you get older, opt for little and often throughout the day.

In the same way, staying properly hydrated can help to prevent you feeling lightheaded. Aim for 6-8 glasses of fluid a day – water, squash and hot drinks all count.

Fall-proofing your home can keep you safe indoors

Another way to minimise your chances of falling is to “fall-proof” your home. While there’s no guaranteed way of preventing them altogether – accidents happen everywhere – there are some measures you can put in place to keep you as safe as possible.

• • Keep your floors as clutter-free as you can, and avoid piling things up on your stairs.
  • Rugs and mats can be real trip hazards, so keep them away from the top of your stairs.
  • Wires and cables are also hard to see and easy to tumble over, so make sure they’re well tucked away.
  • Bathroom floors can easily become slippery. A non-slip mat is useful here (and any other areas that might become wet, like by the back door if you’re coming in and out of the garden).
  • Getting in and out of the bath can also be harder as you get older. A non-slip mat inside the bath can help, and you could also put in a handrail to help you up safely.
  • Pets are lovely to have around the house, but can easily get under your feet (literally). A bell on a collar is a good solution here, so you can hear them coming.

Every home is different, though, so you might want to look at specific areas in your house. Essentially, it’s about keeping areas clutter-free and looking at any places that might have slip or trip hazards.

Added security measures you can take at home

To help you feel extra safe and comfortable in your home, there are a few extra security measures you can put in place.

In some places, Age UK offers a handyperson service, undertaking jobs such as installing cameras, sensor lights, handrails and smoke detectors, for example.

Personal alarms can also give you some peace of mind. These are usually worn as a wristband with a button to press in an emergency. This alerts a call centre, who in turn will call a chosen contact or the emergency services if needed.

What to do if you do have a fall

Even with all the preventative measures in the world, a fall can still happen. If it does, try to stay calm and give yourself a few minutes before attempting to get up.

If you think you can get up, the NHS suggests:

• • Rolling onto your side, then using your arms to get onto your hands and knees
  • Finding something strong and stable to hold on to, crawling to it if it’s out of reach
  • Putting one foot flat onto the floor and slowly easing yourself up
  • Sitting down to rest and recover.

If you don’t feel able to get up:

• • Using your phone or personal alarm (if they’re in reach) to get help
  • Banging on the wall or floor, or shouting loudly for help
  • Keeping warm using anything you can reach, such as a rug
  • Moving regularly by rolling from side to side
  • Changing position every 30 minutes to avoid pressure sores.

The prospect of a fall can be worrying, but taking sensible precautions and putting in some safety measures can give you reassurance that you’re reducing your chances of having a fall.

Get in touch

While we can’t help you completely prevent a fall, we can help you avoid potential financial pitfalls. Email us at info@harperlees.co.uk or call 01277 350560 to find out more, and we’ll be very happy to help.

Please note

This article is for general information only and does not constitute advice. The information is aimed at retail clients only.

All information is correct at the time of writing and is subject to change in the future.