Falls prevention
Easy read: Falls (NHS Direct Wales website, opens in a new window)
Falls are a major cause of disability and death in older people, and result in significant human costs in terms of pain, loss of confidence and independence. However, there are a number of ways that you can reduce your risk of falling:
- keep active: focus on activities that challenge your balance and strengthen your legs, like gardening, dancing, tai chi or special balance and stability classes
- check your eyes and hearing: regular sight tests and reporting ear pain or difficulties with hearing can identify problems that could affect your balance and co-ordination
- check for home hazards: make sure your home is hazard-free and well lit and organise your things so that you're not at risk of tripping over any wires, clutter or loose or frayed carpets
- eat well: eat regular meals and have a balanced diet, calcium and vitamin D are important for keeping your bones strong
- have a medication review: certain medicines can make you feel faint or affect your balance, you can visit your GP pr your local pharmacy for a medication review
- look after your feet: problems with your feet, especially anything that causes pain, can affect your balance; be sure to wear well-fitted shoes and slippers
- getting in and out of bed:
- take your time, you will be less likely to fall
- sit on the edge of the bed for a few minutes to prevent dizziness when standing
- if getting up in the night, make sure the room has the correct lighting
- make sure your bed is the right height for you - talk to an occupational therapist
- never put a mattress on top of another to raise the height as this will make the bed unstable
- getting in and out of a chair:
- if you have a choice which chair to use try one with:
- extended arms with a non-padded rounded area where your hands can get a good grip and support you as you stand
- space beneath the front of the chair which will allow your feet back increasing your upward thrust out of the chair
- take your time, you will be less likely to fall
- don't use a walking frame to help you get up, they are not designed for this purpose and may tip over
- if you have a choice which chair to use try one with:
For help and support for preventing falls in Worcestershire, visit Falls prevention (Worcestershire Health and Care Trust website, opens in a new window).
Strong and Steady exercise classes
Strong and Steady Exercise Classes are designed for people who feel unsteady on their feet or have had a fall. The classes aim to improve strength and balance, and also to help people feel more confident when out and about.
How can I sign up to a Strong and Steady class?
To book onto a course you can either self refer or get your GP/Health Professional to contact the Sports Partnership on 01905 855498 or email PSI@worc.ac.uk
For more information on the class visit Strong and Steady Exercise Classes (Sports Partnership Herefordshire Worcestershire website, opens in a new window).
For more information on preventing falls visit Falls Prevention (NHS choices website, opens in a new window).
Useful links
Falls prevention resources (Age UK website, opens in a new window)
Fall Check (Coventry University website, opens in a new window)
Eye health (NHS Choices website, opens in a new window)
Find services (NHS Choices website, opens in a new window)
Get up and Go, A Guide to Staying Steady (NHS Choices website, opens in a new window)