Steady As She Goes

Falls are the leading cause of injury in the 65 plus age group. They cause up to 90% of hip fractures and can affect confidence and independence, as well as causing pain and injury. The statistic are sobering – if you are over 65 years old, you have a one in three chance of falling this year. For people aged 80 or over, the risk increases to one in two.

Preventing falls can be as simple as making a few changes and checking yourhealth. If you find yourself tripping or over reaching frequently, it may be a sign that it is time to have your eyes tested. Medication can affect your balance an in some cases, cause dizziness. Mention any change in your balance or orientation to you GP or specialist – your medication may require adjustment.

A lack of strength or flexibility has a major effect on your balance. Changing position from sitting ot standing, or lying to sitting presents a risk of falling if you aren't careful. Take your time and make sure you are ready before standing for example – have both feet flat on the floor, engage your abdominal (tummy) muscles and squeeze the muscles in your bottom while keepingyour weight in your heels to stand safely.

Keep moving – try and find 20 minutes every day to walk, or climb stairs, or cycle to keep yourself strong and flexible. The benefits of daily exercise are enormous, and may help keep you upright!

Take precautions in and around your home to prevent falls

– Be vigilant about clearing up spills on shiny or poilished floors and use non skid mats in the bathroom.

– Secure or remove loose mats that may present a tripping hazard, as well as electrical cords.

– Keep your floor celar of debris (bags, shoes etc) that is is easy to trip on.

– Wear shoes (including slippers) with non-skid soles 

– Outside, check that paths stay swept and free of moss or slime that is extremely slippery. Tis includes ervice areas, like around the clothes line.

– Trim back vegetation during the winter to keep paths dry

– Move pot plants and garden tools so that paths are open and unobstructed.

– Consider installing outside lights if you have to walk from your garage to the house in the dark.

– If you must get on a ladder, always have someone to hold it secure. Even better, ask for help rather than climbing a ladder – it may hurt your pride momentarily, but we certainly don't bounce well as we age!

– Try not to get hungry; if you are outside in the garden, take a snack and a drink of water – hunger can contribute to dizziness.

Be an example, not a statistic!