Stay Steady on your Feet

stay steady

People over 65 have a 1 in 3 chance of falling this year and falls can often lead to hospital admissions. Stay Steady on your feet by following these simple and effective tips. 

The majority of falls can be prevented. Falls can regularly lead to hospital admissions and can potentially have long term implications on your health and wellbeing. 

Use the self-assessment tool at www.steadyonyourfeet.com/devon to assess your risk and get your bespoke action plan. 

How can I prevent falls?

1. Be organised. 

Have regularly used items easy to reach so you can avoid bending and stretching. 

2. Remove slip and trip hazards. 

Rugs, wires and clutter all increase your risk of tripping over. Ensure you have good lighting to mobilise, especially at night. Wipe up spills straight away. Use non-slip mats in the shower. 

3. Wear appropriate clothing. 

Wear well fitting slippers and shoes that have good grip and support. Avoid walking in socks or rights. Avoid long trailing clothes. 

4. Stay hydrated. 

Not drinking enough water can lower your blood pressure and puts you at risk of a urine infection, making you more likely to fall. Aim for 1700ml (3pints) per day, unless your GP has advised otherwise. Caffiene stimulates your bladder and will mean you need the toilet more often, causing you to rush or reduce your fluid intake. Try drinking decaffienated tea or coffee. 

5. Understand your medication. 

Some medications make you more prone to falls and some react together. Make sure your GP knows of all medications you are tkaing, even over-the-counter ones. 

exercises
exercises

Helpful Exercises

Important Notes: 

  • Make sure the chair you use is sturdy. 
  • Wear supportive shoes. 
  • If you experience chest pain, dizziness or severe shortness of breath, stop and contact a health professional. 
  • Slight soreness the day after is normal. 

Disclaimer: these activities should not cause any harm. However, they might not be suitable for everyone, particularly those at risk of falls and fractures. Consult a physiotherapist or your GP before starting a new fitness regime, and if you experience pain or discomfort as a result of any of the exercises, stop immediately. 

Useful websites: 

Steady on your feet

https://www.steadyonyourfeet.com/devon

Equipment advice and buying guides

https://www.independentlivingcentre.org.uk/

Age UK

https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/falls-prevention/

Saga

https://www.saga.co.uk/magazine/health-wellbeing/wellbeing/five-tips-for-preventing-falls

NHS

https://www.nhs.uk/conditions/falls/prevention/