Helping you to stay on your feet this winter

Older people are often most at risk of having a fall, and it can take them a while to recover from any injuries – some may even need hospital treatment. Although not every fall results in serious injury, it can still impact a person’s wellbeing, quality of life and sense of independence.

However, falls are not a normal part of growing older and many falls can be prevented by following a few simple steps. 

There are a number of reasons why someone might be more likely to fall. These include things like weak muscles or poor balance, health conditions like dementia or the side effects of medication. Trip hazards in the home or cold weather can also increase someone’s chances of falling. 

The NHS is sharing these top tips and advice on how to prevent falls both inside and outside the home. 

1. Stay up to date with your eye tests

As you get older your eyesight can change. Regular eye tests can help find conditions that might put you more at risk of falling.

Eye tests are free for people over 60. Make sure that your eyesight is tested regularly, even if you think it is fine.

It is also important to remember not to walk when you are wearing your reading glasses, make sure you are looking after your glasses and cleaning them regularly and buy some sunglasses that can help to reduce the glare from the winter sun.

2. Keep yourself active 

Staying active can help to improve your balance, make your joints more flexible and improve your muscle strength. 

You can keep your muscles and bones strong by exercising regularly or doing daily activities. Chair-based exercises, housework and taking the dog for a short walk are all good ways to start. 

To keep active and move around safely, you might need to use a walking aid.

3. Stay up to date with your medication reviews

The side effects of certain medications, or taking more than one medication at a time, can make you more at risk of falling. Learning to manage your medication well and understanding how they affect you are an important part of falls prevention.

You should have a medication review at least once a year at your GP practice or local pharmacy (also known as chemist). Ask your GP practice if you haven’t been invited for one. 

4. Keep your home well-lit and free from clutter

Take some time, or ask for help, to clear clutter away from floors or stairs. This  will give you more room to walk around freely. Move things such as small furniture and pet bowls and get rid of any loose mats or rugs.

It can also be useful to store items you use on a day-to-day basis in easy to reach places. 

Make sure you have enough lighting to help you move safely from one place to another, especially on stairways and in hallways. You should also think about getting a lamp, night light or torch by the bed in case you need to get up during the night. 

5. Be prepared for cold weather

The drop in temperature in Winter means more chance of ice, snow and falling leaves. These can all increase the risk of a fall, so it’s important to be extra careful when going outside. Spreading sand or salt on icy surfaces on your driveway, garden paths, and steps can help. Make sure you are dressed for the cold weather – put on shoes that have a good grip and wear gloves to protect your hands in case you do fall. 

Try to stick to going out in the daytime, as when its dark it can be hard to see where you are stepping. Use handrails but be careful when using ramps as they can get slippery. 

Ask for support from your family and friends. Could they go with you when you leave the house, or help clear your driveway and paths of ice and snow? 

Always make sure to have enough food at home, so you don’t have to go out if the weather gets really bad.