Why falls happen
Falls are common as people get older. Usually several things add up:
- Muscles that weaken with age, and poorer balance or walking
- Conditions that affect movement or balance, such as arthritis, stroke or Parkinson's disease
- Low or dizziness, especially on standing up
- Medicines that cause dizziness or drowsiness
- Poor eyesight, or hearing problems (ear problems can affect balance)
- Dementia
- Hazards at home, such as poor lighting, clutter, slippery or uneven floors and stairs
- Drinking too much alcohol
A fall can also shake a person's confidence. Someone who fears falling again may move less, which weakens them further and makes another fall more likely. It is hard to recover from a hip fracture, and many people can no longer live on their own afterwards, which is why prevention matters.
Strength and balance
Exercise helps to prevent falls. Stay active every day, even if it is only light activity such as housework or walking slowly, and do activities that improve strength and balance on at least two days a week. Balance work is especially useful if you have fallen or are worried about falling.
- Tai chi and yoga build balance and strength.
- A doctor or physiotherapist can suggest exercises that suit you. They should challenge your balance and build the strength of your legs.
- If you need a walking aid, it can help you stay steady. Ask a doctor or physiotherapist which type is right and how to use it.
Speak to a doctor first if you have not exercised for some time or you have health conditions.
Making your home safer
| Where | What helps |
|---|---|
| Floors and walkways | Clear away clutter, loose wires and loose rugs, and anything else you could trip over |
| Bathroom | A non-slip mat in the bath or shower, and grab bars in or beside the tub or shower and next to the toilet |
| Stairs | Rails on both sides, and nothing left on the steps |
| Lighting | More or brighter bulbs, so that the whole home is well lit |
| Hard tasks | Ask someone to help with tasks that need lifting or reaching |
Shoes, eyes, hearing and medicines
Do
- Wear shoes or slippers that fit well, do not slip off and have a good grip.
- Have your eyes tested regularly, and keep your glasses up to date.
- Have your hearing checked. Ear problems can affect your balance.
- Ask a doctor or pharmacist to check whether any medicine you take, including medicines bought without a prescription, could make you dizzy or drowsy.
- Eat and drink enough through the day. Not eating or drinking enough can make you light-headed or faint.
- Tell your doctor if you feel dizzy when you stand up.
Do not
- Do not wear loose slippers or shoes that slip off.
- Do not stop or change a medicine on your own because you think it is making you unsteady. Ask a doctor first.
- Do not drink too much alcohol.
After a fall
Stay calm and stay where you are for a moment. Check for pain or injury before you try to move.
If you are not hurt and feel able to get up, take it slowly:
- Roll onto your side.
- Push up onto your hands and knees.
- Move towards a sturdy chair or other stable support, and hold on to it.
- Put one foot flat on the floor and slowly push yourself up.
- Sit down and rest.
If you cannot get up, call for help with a phone or alarm if you can reach one, or shout or bang on a wall or the floor. Keep warm, and keep moving your arms and legs while you wait.
See a doctor after any fall, even if you feel fine. The doctor can look for the cause, review your medicines, and arrange strength and balance training and a check of your home.
Myths and facts
Things people often say about this. Open each one to see what is true.
Myth“Falls are a normal part of getting old and cannot be prevented.”What is true?
Fact
Many falls can be prevented. Exercise that builds strength and balance, a safer home, regular eye tests and a review of medicines all help to lower the risk.
Myth“The safest thing for an older person is to rest and move as little as possible.”What is true?
Fact
Moving less weakens the muscles and balance, which makes a fall more likely. Staying active every day, with strength and balance exercise, helps to protect against falls. Speak to a doctor first if you have health conditions.
Myth“If you get up after a fall and feel fine, there is no need to tell anyone.”What is true?
Fact
A fall can be a sign of a problem such as low blood pressure, an effect of a medicine, or poor eyesight. A doctor can look for the cause, so see a doctor after any fall.
Common questions
What should I do if I fall and cannot get up?
Do not struggle. Call for help with a phone or alarm if you can reach one, or shout or bang on a wall or the floor. Keep warm and keep moving your arms and legs while you wait. Get emergency help if you may have hurt your head, back, neck or hip.
Why do I feel dizzy when I stand up?
Dizziness on standing can come from low blood pressure, or from some medicines. It raises the risk of a fall, so tell your doctor. Do not stop any medicine on your own.
I am afraid of falling again. What can I do?
Fear of falling can make you move less, which weakens you and makes a fall more likely. Strength and balance exercise helps, and balance work is especially useful if you have fallen. Ask a doctor or physiotherapist for exercises that suit you.
Should I use a walking aid?
A walking aid can help you stay steady if your balance or strength is poor. A doctor or physiotherapist can advise which type is right for you and how to use it.