Simple Tips to Prevent Falls
Falls are a leading cause of injury and hospitalisation among older adults. According to the NHS, one in three people over the age of 65 will have at least one fall a year, and this risk increases with age. Falls can result in fractures, head injuries, and even loss of independence.
So, preventing falls is essential, especially during the cold, icy, and slippery winter months.
In this guide, we provide six tips to prevent falls, along with some exercises designed to improve strength and balance that you can do in your own home.
Let’s get started.
Tips for Fall Prevention
1. Stay Active and Strong
Regular exercise is one of the best ways to prevent falls. Strengthening your muscles and improving your balance can significantly reduce your risk of falling.
At MOVEability, our seated exercise classes are designed to help you improve your flexibility, aerobic health, balance, and strength, all from the comfort of a seated position. These classes are perfect for seniors and individuals of all abilities.
2. Wear Appropriate Footwear
Choosing the right footwear can make a big difference. Opt for shoes with good grip and non-slip soles. Avoid wearing shoes with smooth soles, as they can be slippery on icy surfaces.
3. Clear Pathways
Keep your walkways clear of snow and ice. Use salt or sand to melt ice to make it less slippery. If you have difficulty clearing your driveway or pathways, and you feel comfortable reaching out to others, then consider asking a neighbour, friend or family member for help.
4. Use Assistive Devices
If you use a walking stick or walker, ensure it’s in good condition and has non-slip tips. Consider using a walking stick with a spike attachment for better grip on icy surfaces.
5. Stay Warm
Dressing in layers and thermals can help you stay warm and comfortable. Cold muscles are more prone to injury, so keeping warm can help prevent falls.
6. Be Cautious
Take your time when walking on slippery surfaces. Avoid rushing and always look where you are stepping. Use handrails when available and ask for help if you need it.
Exercises to Improve Strength and Balance
Incorporating simple exercises into your daily routine can significantly improve your strength and balance.
Here are six exercises you can do at home to stay active and reduce the risk of falls:
1. Heel to Toe Standing and Walking
- Instructions: Hold onto something solid, like a kitchen worktop or sturdy chair. Stand with one foot in front of the other, with your heel touching your toe, as if standing on a tightrope. Aim to hold this position for 10 seconds, using your hands for support if needed. Repeat with the other foot in front.
- Progression: Reduce hand support, hold the position longer, or slowly walk heel to toe in a straight line for a few paces in each direction
2. Single Leg Balance
- Instructions: Stand with your fingertips resting on the back of a chair or kitchen worktop. Lift one foot off the floor by raising your knee slightly and hold for as long as you feel able. Then repeat with the other foot.
- Progression: Reduce hand support or hold the balance for longer.
3. Heel and Toe Raise
- Instructions: In a standing position, rest your fingers on something sturdy and lift your heels off the floor, keeping your weight on your toes for a few seconds. Lower your heels back to the floor and repeat 20 times. Then, lift your toes, putting weight through your heels.
- Progression: Reduce hand support as you improve.
4. Side Leg Raises and Walks
- Instructions: Rest your hands on something solid. Stand on one leg and take the other leg out to the side, trying to stand upright and keeping both knees facing forward. Hold for five seconds and repeat 8 times on each leg.
- Progression: Try stepping sideways, taking several steps in one direction and then returning.
5. Sit to Stand
- Instructions: Sit up straight towards the front third of the chair. Power up from the chair and stand up, trying not to use your hands as you rise. Once standing and stable, step back until your legs touch the back of the chair and lower yourself back down into a sitting position. Start with 5 sit to stands daily.
- Progression: Aim to build up to 10-15 sit to stands daily.
6. Stepping Up a Step
- Instructions: Hold a rail for support if needed. Place your foot fully onto a step, step up, and bring your other foot up onto the step as well. Step back down to ground level one foot at a time. Do as many repetitions as you can, building up to 20 repetitions.
- Progression: Do this every time you pass the stairs.
Seated Exercise Classes With MOVEability
At MOVEability, we truly believe that exercise should be accessible to everyone, regardless of age or ability. Our seated chair exercise classes are designed to help you stay active and engaged.
Whether you join an in-person class at one of our local venues or participate in an online class from the comfort of your own home, our keep-fit exercises ensure that you can stay active and engaged.
Join Our Community
Don’t let the winter months keep you from staying active and safe. Sign up for our mailing list to stay informed about upcoming online and on-site classes and helpful tips.
Stay safe, stay active, and enjoy the winter season with confidence!
Get in touch with us, or book your FREE low impact seated exercise class today!
Related Guides:
- What is low impact exercise?
- What chair to use for seated exercise?
- How to exercise your way to better health
- 9 benefits of seated chair exercises