Have you had a fall in the last 12 months?
It’s important you speak to your GP as they can help by reviewing medication, providing support and referring you for any necessary tests.
A fear of falling is a common symptom in people who have had a fall even when person had not injured themselves, its increases the chance of further falls, because they are often unable to act rationally when about to fall, as panic kicks in.
Do you spend quite a lot of time sitting down?
Sitting down for long periods of time can affect your balance, body strength and mobility which can make you more likely to fall. It’s important to keep active to keep your strength up.
Other useful regional services:
Activities for balance & mobility
- Gardening
- Housework
- Walking to the shops rather than driving
- Strengthening and balance fitness classes
- When sitting, keep back as straight as possible to avoid a stooped posture
- When watching TV, roll shoulders frequently and get up and walk about regularly
Five things to avoid:
- Badly fitting shoes - soles should be thin enough for you to feel the ground but have enough cushioning for shock-absorption and good tread for gripping
- Trailing clothes – Avoid clothing that is too long or loose belts or dressing gowns cords
- 'Shuffly' walking – Lift your feet as high as possible when walking
- Worn out slippers - It may be time for some new slippers - they should fasten, stay on and provide grip
- Walking on socks/tights on hard floors - Don't do it, wear good slippers instead
How to fall proof your home
- Lighting - Avoid trailing cables and use a bedside lamp when getting up at night.
- Living areas - Check rugs have a non-slip underlay, consider replacing or repairing frayed carpets and remove any clutter.
- Garden - Keep paths free of moss and leaves where possible and repair cracks in paving.
- Kitchen/Bathroom - Rearrange cupboards so that frequently used items are in easy reach. Use a non-slip matt in the shower/bath. Consider installing grab rails.
Tips to stay active
People over 65 should try to get 150 minutes of moderate-intensity exercise, in bouts of 10 minutes or more, every week. Doing something is always better than doing nothing. Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're exercising at a moderate level is if you can still talk but can't sing the words to a song. Examples of moderate intensity activities include:
- walking
- water aerobics
- ballroom and line dancing
- riding a bike on level ground or with few hills
- playing doubles tennis
- pushing a lawn mower
Saga
Saga have come up with a great list of ways to keep fit as you get older. Take a look at their ideas using the link below.
Age UK
Click below for information on falls prevention, exercise classes and handyman services or call 0800 169 6565.
NHS Bone Health
Take a look at this handy leaflet from NHS choices.
Tips to Keep you Safe
Falls should not be seen as a normal part of ageing and these tips provide ways in which we can all stay steady on our feet. Watch the video from AHSN NENC to find out more.
Staying Steady
This 10 step home workout is designed to improve strength and balance to help prevent falls from HealthWorks Newcastle.