Looking after yourself

Whatever your age, regular physical activity – even gentle walking – improves your chances of staying healthy, even though it might not directly reduce your risk of falling. It’s never too late to take up a new activity (for example, swimming, dancing, tai chi), which can help you feel happier, fitter, more alert, and independent. It's always best to start any new activity gently and gradually increase the amount you do. Your GP or physiotherapist can provide advice about this and may be able to refer you to our exercise classes, which are led by trained, experienced instructors

Some older people have physical problems – such as poor balance or muscle weakness – that increase their risk of falling. Research has shown that older people who have had falls and perform exercises specially chosen to address their physical problems are less likely to fall again during the next few years. Again, your GP or physiotherapist may be able to provide you with more information about this and refer you to our services.

Maintaining social activity with friends and family is important. Ensuring that you have something to look forward to may require some effort, but it’s very beneficial for morale.

Safety Tips

Many falls happen during everyday activities at home, such as going down stairs, getting on or off the bed, or walking to the bathroom.A safer home helps to reduce your risk of falls.

Stairs

• Use the brightest bulb that’s safe for the light fitting.
• Don’t leave anything on the landing or stairs.
• Consider having a handrail installed on both sides of your stairs.
• Don’t carry anything so big or heavy that you feel unsteady or can’t use the handrail.
• If using a walking aid, have one available upstairs and one downstairs.

Bathrooms

• Think about having a grab rail installed by the bath and toilet.
• A rubber mat in the bath will help prevent slips.
• Be aware of wet slippery floors. A fitted carpet is less slippery than vinyl flooring or loose mats.

Rooms

Our occupational therapist can advise and help you with these changes. Here are some other ideas:

• Use a bedside light when getting up at night.
• Ensure that carpets and rugs are securely and smoothly fixed down.
• Wherever possible, avoid having electric cables or slippery items (such as magazines) on the floor.
• Arrange furniture so that it's not obstructing your path.
• Be cautious of chairs and sofas with wheels or castors
• Choose shoes with thin soles and non-slip heels. Shoes with thick, spongy soles, such as trainers, are ideal because they may reduce the sensation of impact on your feet when walking. Sandals, slippers, and loose shoes may also increase the risk of tripping
• Sometimes falls are linked to poor eyesight. Therefore, it's worth keeping your glasses clean and your prescription up to date. (Remember, eye tests are free for those over 65.)
• A walking stick may help boost your confidence. Ideally, you should receive advice about the right type of mobility aid from our physiotherapist. If you don't like the idea of always carrying a stick when you're out, consider getting a fold-away version, and keep one in places around your home where you'd like some extra support.

Are Your Medicines Right?

You should take care not to get up too quickly. For example, take your time getting out of bed – try sitting on the edge of the bed for a minute or so before standing up. If reaching above your head makes you unsteady, try to get someone else to do household tasks, such as changing a light bulb. And it may be sensible to rearrange your cupboard so that everyday objects are at a height where you don’t have to reach or bend awkwardly for them.

Think about the many paid and free services available in Milton Keynes from Age UK 01908 550700

Getting Help?

You should take care not to get up too quickly. For example, take your time getting out of bed – try sitting on the edge of the bed for a minute or so before standing up. If reaching above your head makes you unsteady, try to get someone else to do household tasks, such as changing a light bulb. And it may be sensible to rearrange your cupboard so that everyday objects are at a height where you don’t have to reach or bend awkwardly for them.

Think about the many paid and free services available in Milton Keynes from Age UK 01908 550700