Regular exercise helps to strengthen muscles and maintain or improve fitness, balance, stamina and suppleness at any age, as well as reducing joint pain. Therefore, regular exercise will help reduce your risk of having a fall.

The NHS approved Falls Assistant website can support you to assess your current balance level and choose the correct level of exercise (1, 2 or 3). The site contains videos for each exercise level to help you try the activities at home.

Avoiding falls at home

Tips for preventing falls in your home include:

  • immediately mopping up spillages
  • removing clutter, trailing wires and frayed carpet
  • using non-slip mats and rugs
  • using high-wattage light bulbs in lamps and torches so you can see clearly
  • organising your home so that climbing, stretching and bending are kept to a minimum, and to avoid bumping into things
  • getting help to do things you’re unable to do safely on your own
  • not walking on slippery floors in socks or tights
  • not wearing loose-fitting, trailing clothes that might trip you up
  • wearing well-fitting shoes that are in good condition and support the ankle
  • taking care of your feet by trimming your toenails regularly and seeing a GP or chiropodist about any foot problems

GET UP AND GO is a guide to staying steady.

 

Backward-Chaining is a sequence of movements combined together to help teach someone to be able to get down to the floor safely. Once learnt, in reverse, it can be used as a safe and effective way to get up from the floor. Regular practice in this set of exercises will ensure that you are able to get up from the floor if you fall.

 

YouTube video by the chartered society of physiotherapy.

 

Remember: If you are unsure what to do please consult an appropriate health professional, such as your GP or Physiotherapist, before starting a new exercise programme.