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Falls are one of the biggest hazards to older adults. According to NICE, the National Institute for Health and Care Excellence, “Although falls can occur at any age, they become increasingly common as people get older. Around a third of people aged 65 and over, and around a half of people aged 80 and over, fall at least once a year”.
That’s quite a big chance of a fall happening, but there are lots of small steps you can take everyday to reduce that risk - from getting up and about regularly, to supporting yourself with walking aids. Here are our five top tips for preventing falls and keeping you on your feet.
1. Stay active
It might seem odd to hear that moving around more can prevent you from falling, but small amounts of regular movement make a huge difference to your overall strength and balance. In turn, that extra strength and balance can help to prevent falls. Keeping yourself moving also has a positive impact on your mental health.
According to NHS guidelines, over 65s should aim to be physically active everyday - whether that’s just getting up and walking to the kitchen to make a cuppa, or heading out to the shops. Twice a week, you should try to do something a little more active. Gentle group exercise classes like yoga, tai chi, or water aerobics are ideal, and you’ll also get to socialise at the same time!
Gardening is another brilliant way to stay active, and ergonomic garden tools can help to make it more enjoyable for anyone with reduced mobility in their hands.
2. Invest in a walking aid
Staying active could also mean getting out and about more, whether that’s heading for a walk in nature or joining the grandkids for a day at the zoo. Having the right walking aid will help you to move around with more confidence, and the extra bit of support can reduce the risk of falling.
Walking Sticks
They’re a classic for a reason! Walking sticks give you that all-important added balance, particularly if you choose a quad cane which has the benefit of more contact points with the ground.
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★★★★★ "Bought one then a second one to use upstairs, essential for those visits to the toilet during the night. You seem much less steady when waking in the night. Really pleased with them. Prevents me falling." Sheila - Stabilize Quad Cane Review |
If you’re truly getting out into nature, our CareCo product development team were inspired by an outdoor adventure to create a 2in1 Hiking Walking Stick. The Treka features adjustable handles to change your grip when dealing with inclines and declines.
Rollators
Rollators are wheeled walking frames with handles which provide stability and support. Choosing something with sturdy tyres and brakes, like our CareCo Traxion Outdoor Rollator, will ensure you can deal with all sorts of tricky terrain. It will help you reduce the risk of falling on surfaces from cobbled shopping streets to outdoor trails.
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★★★★★ "Before, when I used other rollators, I tended to stoop, but with this, my daily use has been very much improved... my posture has improved and I tend to walk more upright than I used to." Iain - Traxion Outdoor Rollator Review |
An outdoor rollator is the ultimate adventure companion - they often come complete with a carry bag for your outdoor accessories. Our proLite Carbon X Trail NG has brilliant suspension, and there’s even a sturdy seat for when you want to pause and take in your surroundings.
3. Install support around the house
Moving up and down are some of the moments when you’re most at risk of a fall, whether that’s getting in and out of a chair, navigating a larger doorstep, or getting on and off the loo. Installing grab rails and handles in these transfer areas is a great way to give yourself some extra stability.
Occupational Therapist, Natasha Bruce-Jones, agrees wholeheartedly. She tells us, “Avoiding falls is always important! Being able to be fitted almost anywhere, a sturdy rail can give you the personalised support you need, precisely where you need it.”
“As a permanent fixture, rails can also offer the reliable and stable support a more nervous person may need. Whether over the bath, beside the toilet, or in the shower, choose a length to fit your space at the exact height that works for you.”
Our home safety checklist is a great place to start when it comes to reducing everyday hazards around the home.
4. Keep up to date with appointments
It’s easy to forget about seeing the optician or audiologist regularly, but keeping on top of appointments is important for preventing falls. According to Age UK, taking care of your eyes and checking for hearing problems are both crucial steps to take, as both your vision and hearing can have a big impact on your balance.
It’s also essential to make sure you see your GP regularly and seek professional help when needed. The NHS recommends that you “speak to a GP or pharmacist if you think your medicines could be affecting your balance”, and you should always seek medical guidance after a fall.
5. Make sure you can contact help when needed
Whilst all of these tips should hopefully prevent you from falling, you still want to be prepared in case a fall does happen. You should always be able to contact help if you need it, so it’s a good idea to keep your phone close at hand (and always charged!).
Some of our CareCo indoor rollators, like the Tuni Tesara, have handy zippered pockets so you can always keep your mobile nearby.
Personal alarms are also a brilliant investment. They are usually worn on the wrist or as a necklace and help can be called at the push of a button. Some models even offer automatic fall detection, so an alert is immediately raised if you fall. Wearing one, or knowing that your loved one is wearing one, can be a huge confidence boost.
All of these approaches will help to keep you on your feet and moving around safely, but choosing one to focus on is a great place to start today.
