4 Easy Ways To Reduce Your Fall Risk At Home

Are you worried that as you get older you may start to trip and fall more often and you’re desperate to reduce your fall risk?

Falls are very common in elderly people, 1 in 3 adults over the age of 65 will have at least one fall in a year.

We speak to a lot of patients who have experienced a fall, and it’s often a very distressing experience for an elderly person, even though they may not suffer serious injuries.

However, there is always a risk that a fall could lead to broken bones or life changing injury which can mean you lose your ability to be independent in later life.

But falls can be avoided!

That’s why we’ve put together this blog including why falls occur and 4 easy ways you can prevent falls at home.

Why Do Falls Occur In The Elderly?

As people get older, their general fitness and balance tends to decrease.

One of the most common reasons elderly people fall is muscle and bone weakness which can be due to inactivity or other health conditions like osteoarthritis.

Another cause can be medication which interferes with balance and coordination.

The good news is you can do something about it! Here are 4 ways to reduce your fall risk at home.

4 Easy Ways To Prevent Falls At Home

Eat And Hydrate Well

It’s important for you to eat well to maintain your energy levels. Lack of food can cause you to become weak which could result in a fall.

If you don’t have a large appetite, consider trying to eat small snacks throughout the day instead of 3 large meals. Eating something is always better than nothing!

Staying hydrated is also vital to preventing falls. Not drinking enough water can make you feel light-headed or dizzy which could decrease your sense of balance and energy levels, risking a fall.

To stay well hydrated, try to drink 6-8 glasses of water throughout the day.

Support Your Bone Health

Your bones are the foundations of your body and enable you to stand and walk. As time goes on, your bones may become weak or stiff which can make it difficult to move around freely.

A good way to increase the health of your bones is to eat foods which are high in calcium, some examples of these are yoghurts, milk and leafy green vegetables.

Vitamin D also plays a part in helping your bones stay healthy so getting plenty of sunshine and high protein foods like fish is essential.

If you do suffer from weakness in your bones, you could also try some lifting exercises to gradually build up your strength.

Not only do these techniques reduce your fall risk, if you do have a fall, you will decrease the likelihood of a serious injury.

Remove Trip Hazards

It’s important to remove any trip hazards you may have in your home or move them to a location that is safer for you.

Rugs and floor mats are a popular cause of trips around the house, it’s best to make sure these aren’t located at the top or bottom of stairs.

Trailing wires can also cause trips if you forget they are there. Make sure loose wires are bundled together and are away from your most popular walkways when you’re moving around the house.

Keep Your Home Well Lit

At night, it can be very hard to see in the dark if you need to get out of bed. A great way to reduce your fall risk at night is to keep your home well lit.

Consider installing a night-light somewhere in your bedroom. You could even use motion sense lights that will turn on as you move through the house giving you peace of mind that you can see where you’re going.

How Physiotherapy Can Help Reduce Your Fall Risk

If you’re worried about your balance and risk of falling, physiotherapy could be the solution you’ve been searching for.

Our team have worked with lots of patients just like you who aren’t confident on their feet and worry about the loss of their independence in later life.

During your treatment, we can help ease your worries and work to drastically improve your balance and strength to reduce your risk of falling. We can help you with strength training and falls prevention exercises to get you back on your feet and feeling confident.

This means you can do your weekly shop without fear of falling, get around the house without holding onto furniture and get back to socialising and your hobbies.

To arrange your free taster consultation where you can speak to a member of our friendly team, ask any questions you have, and find out the best treatment options for you.

Arrange your free taster consultation with our simple webform, or if you prefer to talk over the telephone, you can call us on 01429 866 771.

Other Free Resources For Balance and Fall Prevention

Click Here To Read – How To Stay Independent In Retirement

Click Here To Read – ‘I Didn’t Realise My Balance Was That Bad!…”

Click Here To Read – Benefits Of Exercise For Elderly People Who Want To Keep Active

We also have a free, downloadable report for people with Back Pain, Knee Pain and Neck and Shoulder Pain, which is packed with proven strategies to ease aches and pains.

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About
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Paul Gough

Paul Gough is an internationally known Physio and Founder of The North East’s Leading Specialist Private Physiotherapy Practice for People in their 40’s, 50’s and 60’s, who want to keep healthy and active.

You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.

Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.