Steady steps: Understanding and reducing your risk of falling

Understand your risk of having a fall and the steps you can take to stay safe and independent 

Falls can result in serious injuries and many older adults will not recover their full mobility after a fall. The injuries sustained from falling are one of the main reasons older adults lose their independence and can also dramatically affect confidence. In fact, up to 50% of those that fear falling limit their social activities, which in turn affects their wellbeing and quality of life.1

Falling does not have to be an inevitable part of ageing though. By addressing frailty and trip hazards around the home, the risk of falls can be reduced. Many older adults take multiple medications regularly and this also increases the risk of falls due to side-effects.

This article will help you understand the risk of falling and provide resources to keep you safer. The Taking Care Falls Risk Score provides you with a personalised indicative risk of falling and a Falls Prevention Guide that will help you understand the causes of falls and ways to reduce your risk.

Signs and symptoms to look out for

Having fallen before is a significant indicator that someone will have a fall again. Understanding the factors that contributed to a fall can help you take action to mitigate the risk of an accident occurring again.

You should consider:

· Physical symptoms such as vertigo or light-headedness

· Changes in balance, muscle weakness, mobility and gait, such as shuffling or stumbling

· Sensory issues such as changes in vision, glaucoma and cataracts can lead to difficulty seeing trip hazards

· Cognitive changes can affect balance and mobility. Slower reaction times, disorientation and cognitive conditions including dementia increase the risk of falling.

· An increase in medication, sedatives or blood pressure changes can cause orthostatic hypotension, which is a feeling of dizziness when standing up

You may notice changes in your behaviour too. You may reduce physical activity due to a fear of falling or lack confidence when moving about. You become more prone to trips and stumbles as your movement becomes more hesitant and you rely on support more frequently.

Reducing the risk

Around 1-in-3 over 65s will have a fall every year and there are almost a quarter of a million falls-related hospital admissions in this age group. Here are some things you can do to reduce your risk of a fall:

· Improve strength and balance through gentle exercise. We lose muscle mass in later life and this can be exacerbated by ill health or lack of exercise.

· See your GP or pharmacist about any physical symptoms, including dizziness or difficulty walking. They can check your blood pressure and medications.

· Look after your eye health. Ensure your vision is healthy and your glasses are suitable.

· Consider walking aids and home adaptations such as grab rails

Environmental factors and everyday habits also contribute to the risk of falls. Poor lighting, slippery floors and uneven paths are some examples of common hazards around the home. The Falls Prevention Guide available from the Taking Care Falls Risk Score provides more information about how to reduce the risk of falling and practical steps you can take to remove trip hazards around the home.

How to use medication safely

Taking medication correctly reduces the likelihood of side effects such as dizziness or drowsiness that increase the risk of falls. Older patients who take multiple medications are at higher risk of side effects from different drug interactions. Pharmacists can explain how to take the medications correctly and monitor for side effects. They can advise on symptoms to look out for and recommend adjustments or changes to your prescriptions. Understanding the prescription instructions and keeping a routine will help you take your medication correctly. If you find this difficult, pill dispensers or labelled pill pouches containing your medication make it easier to know what medication to take and when. This can avoid the risk of missing a dose, or taking too much, and help you remember to take your medication at the correct time, for example with food.

If you have any concerns about your medication, you should raise them with a healthcare professional. It can help to prepare questions and the list of medications you are taking beforehand.

Many people who have fallen before worry about the risk of falling again and limit their activities and behaviour. A fall alarm can help you feel more confident by automatically calling for help when a fall is detected.

Resources and support

The Taking Care Falls Risk Score

Complete the 2-minute questionnaire to receive personalised recommendations based on an assessment of your circumstances. At the end of the assessment, you can download the Falls Prevention Guide that explains more about how falls can be prevented, including fall proofing your home, improving strength and balance, looking after your feet and addressing the fear of falling. Get your free Falls Risk Score today.

Balance exercises

The NHS recommends some simple balance exercises to improve mobility. There are also sitting exercises if you find these easier. Any level of exercise is better than none and can reduce frailty.

Find an NHS sight test

Search for a local optician and some opticians also offer home eye tests now too.

Get help with new medications

The new medicine service (NMS) provides advice from a local pharmacist. NHS pharmacy services such as PillTime can also support you by delivering medication to you in clearly labelled pouches.

Conclusion

Maintaining your mobility and confidence as you age is not just about preventing falls—it's also about enhancing your quality of life. By proactively managing your health, medications and removing trip hazards around the home, you can reduce your risk of falls. Stay steady on your feet by addressing the risks and using the resources and support available to you.

1. National Library of Medicine, Analyzing the problem of falls among older people, 2012