In the UK, around one in three people aged over 65 and one in two people aged 80 and over experience a fall each year.
The good news is that there are simple steps you can take to reduce your risk of falling and stay active, confident and independent for longer.
As part of wider advice to help you stay fit and healthy, health professionals across Norfolk and Suffolk are encouraging people to take action to stay steady and safe.
Use the six tips below as your personal ‘Stay Steady and Safe’ checklist. If there is a step you have not yet ticked off, why not make it your next small action towards staying active and independent?
1. Keep active and social
Take part in activities that improve strength, balance and mobility and give you the chance to stay connected to your community.
There are lots of options available, including dedicated strength and balance classes, which are available across Norfolk and Suffolk.
Explore local classes and activity groups near you:
- Ageing Without Apology – Healthy Suffolk
- Healthy Ageing – Norfolk County Council
- Ageing well – Norfolk & Suffolk ICB
“Falls are one of the most common reasons older people end up in hospital, but they are not an inevitable part of getting older. The evidence is clear that improving strength and balance is one of the most effective things any of us can do to reduce our risk.
“What I like about these classes is that they are practical, local and run in partnership with councils and community organisations, helping people stay independent, keep their confidence and carry on doing the things that matter to them.”
Dr Mike Smith, Executive Medical Director at the Norfolk and Suffolk ICB
The UK Chief Medical Officers’ Physical Activity Guidelines now include updated advice for older adults. They recommend aiming for at least 150 minutes of physical activity each week, alongside activities that improve strength, balance and flexibility on at least two days a week.
Regular movement can help you stay independent, reduce your risk of falls and support your physical and mental wellbeing
2. Attend regular eyesight and hearing checks
Changes to your vision or hearing can affect your balance, confidence and awareness of potential hazards.
Have your sight and hearing tested every two years or if you notice they have changed. Eye tests are free if you’re over 60.
You can also help to keep your eyes healthy by not smoking. Smokers are more likely to develop eye-related conditions such as cataracts.
Protect your eyes from the sun by wearing sunglasses.
3. Discuss any concerns about medications with a healthcare professional
If you’re experiencing side effects, such as dizziness or lightheadedness, or you’re unsure whether a medicine is still right for you, speak to a pharmacist or GP before stopping any medication.
They can support you to get the most from your medicines or to safely stop a medicine if that is the best option for you.
4. Make your home safer
Many falls happen at home, but small changes can make a big difference. Keeping your home well-lit and free from trip hazards can help you stay safe, independent and confident in your daily activities.
Take a walk through your home, or the home of a friend or loved one, and look for:
- Loose rugs, mats or carpet edges
- Trailing electrical cables and extension leads
- Clutter in hallways, stairs and doorways
- Wet or slippery floors
- Furniture that restricts easy movement around a room
- Items stored on stairs
Removing or securing these hazards can help prevent slips and trips. As well as removing any items stored on stairs, you can make them safer by:
- Using handrails when going up and down stairs
- Mopping up spills straight away
- Using non-slip mats in bathrooms
- Ensuring grab rails and handrails are secure
Also consider your lighting. Good lighting makes it easier to spot hazards and move around safely. We recommend:
- Turning lights on when moving around your home
- Installing brighter bulbs where needed
- Using a night light between your bedroom and bathroom
- Ensuring stairs, entrances and hallways are well lit
- Making sure light switches are easy to reach
- Adding sensor security lights to illuminate your garden paths and doors
These simple adaptations can make everyday activities safer and easier.
Ask for help if you need it
Sometimes it can be difficult to spot hazards in your own home. Consider asking a friend, family member, neighbour or carer to walk around your home with you and identify any changes that could make it safer.
5. Wear well-fitting footwear that provides good support.
Wear well-fitting shoes and slippers with good support and non-slip soles can help reduce your risk of slips, trips and falls.
And if you use walking aids, please check that the ferrules on the bottom are not worn or uneven. If they are, these can be easily replaced.
Look after your feet
Washing your feet often and drying them well will help prevent infections. When cutting your nails, trim them straight across, never at an angle or down the edge as this may cause ingrown toe nails.
Keep your feet warm but avoid anything too tight. If your shoes fit well, they will protect and support your feet and may improve your balance.
6. Take extra care if you feel dizzy or unsteady
Feeling dizzy, lightheaded or unsteady can increase your risk of a fall. If you notice these symptoms, take extra care and speak to a healthcare professional if they persist or are affecting your daily activities.
If you do feel dizzy or unsteady:
Do
- lie down until the dizziness passes, then get up slowly
- move slowly and carefully
- get plenty of rest
- drink plenty of fluids, especially water
- avoid coffee, cigarettes, alcohol and drugs
If you or someone else has had a fall
Find out what to do if you or someone else has a fall, including when to seek medical help.
Useful links
- Active NoW – Active Norfolk
- Be Active – Feel Good Suffolk
- Age UK – Falls Prevention
- Follow-along home exercise videos from Active Norfolk
