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:
Plus lots more information on staying fit and well:
- Ageing Without Apology – Healthy Suffolk
- Healthy Ageing – Norfolk County Council
- Ageing well – Norfolk & Suffolk ICB
The latest UK Chief Medical Officers’ Physical Activity Guidelines recommend that older adults take part in activities that improve strength, balance and flexibility at least twice a week, alongside regular physical activity throughout the week.
Activities that improve strength, balance and mobility can help reduce the risk of falls, maintain independence, support physical and mental wellbeing, and help you continue doing the things that matter to you. They can also be a great way to meet people and stay connected to your local community.
“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
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 look at some quick tips below, or work through our full checklist when you have more time. Allow around 20 to 30 minutes to work through the checklist and identify any changes that could help make your home safer and reduce your risk of falls.
Download the checklistQuick tips to make homes safer
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.
Do
- Use handrails when going up and down stairs
- Mop up spills straight away
- Use non-slip mats in bathrooms
- Ensure grab rails and handrails are secure
Also consider your lighting. Good lighting makes it easier to spot hazards and move around safely.
Do
- Turn lights on when moving around your home
- Install brighter bulbs where needed
- Use a night light between your bedroom and bathroom
- Ensure stairs, entrances and hallways are well lit
- Make sure light switches are easy to reach
- Consider 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.
Wearing well-fitting shoes or slippers with good support and non-slip soles can help improve your stability and reduce the risk of trips and falls.
Avoid loose-fitting footwear or worn soles that may affect your balance. If you use a walking aid, regularly check the rubber ferrules (tips) on the bottom. Worn or uneven ferrules can reduce grip and increase the risk of slipping, but they can be replaced easily.
Look after your feet
Healthy feet play an important role in keeping you active, mobile and steady.
Do
- Wash your feet regularly and dry them thoroughly, particularly between your toes, to help prevent infections.
- Trim toenails straight across rather than down the sides to reduce the risk of ingrown toenails.
- Keep your feet warm and comfortable, but avoid footwear or socks that are too tight.
- If you have foot pain, changes to your feet, or difficulty caring for them yourself, seek advice from a healthcare professional.
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
- Age UK – Falls Prevention
- Follow-along home exercise videos from Active Norfolk
- Strength exercises – NHS
- Balance exercises – NHS
- Exercise for bones | Royal Osteoporosis Society
