Avoiding a fall

Stay active

As we get older, our muscle strength and balance reduces, which can lead to a fall. Exercises designed to improve muscle strength can reduce your risk of a fall by improving your posture, coordination and balance. 

Eat well

It’s important to keep an eye on your appetite and try and make sure you’re eating well. It's always better to eat something, even if it's small snacks throughout the day instead of 3 main meals. Getting enough energy is important in keeping up strength and preventing falls.

Keep hydrated

As well as eating well, you should make sure you’re drinking plenty. If you don’t drink enough it’s likely that you’ll start to feel light-headed which will increase your risk of a fall. Try to drink about six to eight glasses of fluid a day.

Take care of your eyes

Our eyesight changes as we age and can lead to a trip or loss of balance. Get your eyes and glasses checked regularly – at least every 2 years. This will detect any vision problems early, before they cause you to lose your balance and coordination.

Check for hearing problems

As you get older you might find your hearing isn't as great as it used to be. Talk to your doctor as soon as you think your hearing has deteriorated, as a problem with your ears can severely affect your balance. The problem may be something easily treated, such as a build-up of ear wax or an ear infection, or it may be that you need a hearing aid. 

Manage your medicines

Certain medications can make you feel faint or dizzy and affect your balance. Let your doctor know if you experience side effects like these after taking any medication – they may need to check the dose or look at alternatives.

Support your bone health

Keep your bones healthy and strong by eating calcium-rich foods, getting enough vitamin D from sunlight and doing some weight-bearing exercises.

If you have weaker bones, they're more likely to break if you fall. So stronger bones could make any injury you have much less serious.

Choose the right shoes

Problems with your feet or shoes can affect your balance and increase your risk of tripping or falling. Talk to your doctor about any foot issues.

These footwear tips can help you feel more confident on your feet:

• Make sure your shoes fit well and don’t have a tendency to slip off.
• Well-cushioned shoes offer comfort and support.
• Avoid sandals with little support and shoes with high heels.
• Wear slippers that have a good grip and that fasten and stay on properly.
• Always wear shoes or slippers, and never walk indoors in bare feet, socks or tights.

Click here for more information and advice about avoiding a fall.