Worried about falls? Staying steady on your feet

A fall, or the worry of having one, is something a great many older people think about, and with good reason, as around one in three people over 65 has a trip or fall each year. But here is the encouraging part: falling is not an inevitable part of getting older, and there is a great deal you can do to stay steady on your feet and keep your confidence. This page explains why falls happen and, more importantly, how to prevent them and where to get help.

Why falls become more likely

As we get older, our balance takes a little longer to react, our muscles lose some of their strength, and our bones can become more fragile. On top of that, things like poor eyesight, unsuitable footwear, certain medicines, feeling dizzy when you stand up, and hazards around the home can all play their part. The good news is that almost all of these can be improved.

Keeping strong and steady

The single best thing you can do to prevent falls is to keep active, and especially to do exercises that build your strength and balance. Here in Derbyshire there is a free falls prevention service called Live Stronger for Longer, which runs a programme called Strong and Steady. It offers friendly local classes, as well as an option to exercise at home, all designed to improve your strength, balance and confidence, and they are a lovely way to meet people too.

Anyone can take part, and you can refer yourself or be referred by your GP. To find out what is on near you, call 01773 766922.

Look after your eyes, feet and medicines

A few simple checks make a real difference. Have your eyes tested at least once a year, which is free once you are 60, and keep your glasses up to date. Wear well-fitting shoes or slippers with a good grip, rather than loose or worn-out ones. And if you take several medicines, or you sometimes feel dizzy or unsteady, ask your GP or pharmacist for a medication review. They can also check your balance and look into anything underlying that might be affecting you.

Looking after your bones

Keeping your bones strong helps protect you if you do happen to fall. Staying active, eating well with enough calcium, and getting enough vitamin D all help. Your GP can also advise if you are at risk of osteoporosis, the thinning of the bones, which is especially common in women after the menopause.

Making your home safer

Many falls happen at home, and a few changes can make it much safer. Clear away loose rugs, clutter and trailing wires, make sure your home is well lit, particularly the stairs and the route to the bathroom at night, and replace any broken light bulbs. Fitting grab rails where they would help, and keeping the things you use most within easy reach, can make a big difference too. Our guide on staying independent at home has more on equipment and adaptations.

Being able to call for help

If you do have a fall, it is important to be able to get help quickly, especially if you live on your own. A personal alarm gives real peace of mind. You wear a pendant or wristband, and at the press of a button you are connected to a response team who can get help to you, without you having to reach the telephone. In Derbyshire, the Derbyshire Falls Alert Service can set this up for you, and you can arrange it by calling Call Derbyshire on 01629 533190.

If you have had a fall

Please do not brush it off, even if you were not hurt, because a fall can be a sign that something needs looking into. Do tell your GP, who can check for any underlying cause, review your medicines, and refer you on to a falls service for extra help. And try not to let it stop you moving about, because staying active is one of the very best ways to prevent another fall.

Do not let the fear hold you back

It is completely natural to feel wary after a fall, or after a near miss. But cutting back on activity in order to feel safe can actually make things worse over time, as muscles weaken and balance declines, which in turn raises the risk of falling. Staying gently active, with the right support, breaks that cycle and helps you stay confident and independent. You really do not have to manage it on your own.

Where to get help, locally and nationally

Close to home, across Chesterfield, Bolsover and North East Derbyshire:

• Live Stronger for Longer, Derbyshire's free falls prevention classes, including the Strong and Steady programme, on 01773 766922.
• Your GP, who can review your medicines and refer you to a falls service.
• Call Derbyshire, on 01629 533190, for the Derbyshire Falls Alert Service and for a care needs assessment.

Across the country:

• The NHS, at nhs.uk, for falls advice and simple strength-and-balance exercises you can do at home.
• The Royal Osteoporosis Society, on its helpline 0808 800 0035, for advice on keeping your bones strong.
• Independent Age, on 0800 319 6789, for free advice and factsheets.