OVERVIEW

Many falls are preventable and there is some excellent information about steps everyone over 65 could take to reduce their risk of falling. Most of these steps do not require you to attend a GP practice and are well supported locally.

These simple steps can make a surprisingly significant difference, particularly the suggestions on physical activity, in transforming risk. If you are prone to falling then there are other considerations which you and your GP / falls clinic can cover, which are also covered in the information below.

From Age UK
A very well presented easy read guide how to avoid falls, and includes at the bottom of the linked page a downloadable document “Staying Steady” longer (which covers this information in more detail). We highly recommend this as a good starting point
Avoiding a fall Avoiding a fall | Elderly fall prevention | Age UK

From ROSPA (The Royal Society for the Prevention of Accidents)
This has an excellent section on reducing the risk of falls in your home including videos. This is worth looking at for the detailed information, diagrams and videos.
Falls prevention: Staying safe and active in later life Falls prevention in the home – free videos and downloadable resources – RoSPA

From the Chartered Society of Physiotherapy
The “Get up and go – guide to staying steady “is an excellent downloadable document including checklists which cover all the actions worth considering, including simple activity

• Avoiding trips and falls at home Avoiding trips and falls at home | The Chartered Society of Physiotherapy 
• Get up and go – a guide to staying steady English version Get up and go – a guide to staying steady English version | The Chartered Society of Physiotherapy 

From the NHS and Patient info
Falls- overview and prevention of Falls in the Elderly

• Falls – NHS
• Falls – Prevention – NHS
• Prevention of Falls in the Elderly. Information on elderly falls | Patient

RISKS IN YOUR HOME AND OUTSIDE

There are three main risks, namely, your home itself, what you wear and the environment outside your home. Potential actions to reduce the risk in all three areas are very well covered in the downloadable leaflet from the chartered society of physiotherapy “Get up and go”

From the Chartered Society of Physiotherapy
Get up and go – a guide to staying steady English version Get up and go – a guide to staying steady English version | The Chartered Society of Physiotherapy
Particularly look at the sections in the downloadable leaflet

• Fall proof your home (inside your home)
• Stay safe out and about (outside your home)
• Never step on a banana skin (what you wear)

From ROSPA (The Royal Society for the Prevention of Accidents)
Scroll down to the bottom of the page to find excellent videos and checklists about making your home safer Falls prevention in the home – free videos and downloadable resources – RoSPA

From Age UK
See question ” How can I make home fall-proof?”
Avoiding a fall Avoiding a fall | Elderly fall prevention | Age UK

Information on adaptations to your home and local support

Further information on adaptions to your home and self-referral to local support can be found under

• Support in your own home, a care home and a nursing home

VITAMIN D

As the NHS suggests
“Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.”

Healthier muscles mean you are less likely to fall however you are unlikely particularly in winter to be getting enough vitamin D.

As the NHS suggests it can be difficult
“for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.” Vitamins and minerals – Vitamin D – NHS

You can buy Vitamin D from your local pharmacist without a prescription.

From the NHS
Vitamin D Vitamins and minerals – Vitamin D – NHS

HEALTHY eating AND HYDRATION

As Age UK suggests
“Eat well”
“It’s important to keep an eye on your appetite and try and make sure you’re eating well. It’s always better to eat something, even if it’s small snacks throughout the day instead of 3 main meals. Getting enough energy is important in keeping up strength and preventing falls.” Avoiding a fall | Elderly fall prevention | Age UK
Age UK also suggest keeping well hydrated by drinking enough fluids throughout the day.

Further information on healthy eating

There is more information and support under

• Healthy eating – particularly see the section “What is a healthy diet?”

IMPROVING YOUR STRENGTH AND BALANCE IS REALLY IMPORTANT

This is a very important intervention which can make a significant difference to lower your risk of falls.

From the NHS
Falls – prevention: in particular look at strength and balance training Falls – Prevention – NHS

• Strength exercises Strength exercises – NHS
• Balance exercises Balance exercises – NHS
• Walking for health Walking for health – NHS
• Physical activity guidelines for older adults Physical activity guidelines for older adults – NHS 

From ROSPA (The Royal Society for the Prevention of Accidents)
This has a section with both diagrams on strength and balance exercises and also with videos at the bottom of the linked page also showing these exercises.

• How I can maintain strength and balance? Falls prevention in the home – free videos and downloadable resources – RoSPA

From the Chartered Society of Physiotherapy
How to get more active The importance of exercise

Local support for exercise

Understandably there will be many people who do not just want to do exercise in their own home. Local self-referral information for exercise opportunities with much of it suitable for all ages over 65, including dance/ movement classes and walking groups, offering not just exercise but sociability. See under:

• Exercise

As the NHS suggest there are two important risk factors which can impact on balance

• Sight problems
• Alcohol
  Falls- prevention Falls – Prevention – NHS

Sight problems

As the NHS suggests
“Make an appointment to have a sight test if you’re concerned that vision loss (even when wearing glasses) is increasing your risk of having a fall.”

Issues such as cataracts or just needing glasses, are common reversible issues which an optician can help you with.

Over 60 you are entitled to a free NHS eye test at any optician (without needing a referral from your GP)
Free NHS eye tests and optical vouchers Free NHS eye tests and optical vouchers – NHS

Alcohol

As the NHS suggests
“Drinking alcohol can lead to loss of co-ordination”.

There is information on alcohol and local self-referral information to support you reducing or stopping alcohol if relevant to you under

• Alcohol and drugs

MEDICAL CONDITIONS WHICH CAN MAKE YOU FALL

More clinician orientated information particularly from NICE which covers falls risk in greater detail including many of the more complex reasons for falls. Some of these will be covered if you need to see a GP/falls clinic because of repeated falls.

From NICE
Falls – risk assessment Falls – risk assessment | Health topics A to Z | CKS | NICE

From Age UK
Some of the national benefits from falls programmes
Falls prevention resources Falls Prevention Awareness | Programmes and innovation | Age UK

Public health Buckinghamshire

From Buckinghamshire Council
Falls and bone health Falls and bone health