Falls: preventing them and staying steady

Step by step

1. 1

   Step 1: Make your home safer

   Start with your surroundings, since it is the quickest win. Clear the floors and stairs of loose rugs and clutter, brighten dim spots on your walking routes, and add a grab rail and non-slip mat in the bathroom.

   Learn more: Home safety checklist
2. 2

   Step 2: Build your balance

   Spend ten easy minutes on most days doing seated and chair-supported balance moves, marching, heel-to-toe steps, and standing on one foot. Steadier balance and stronger legs are what keep you upright.

   Learn more: Balance exercises for seniors
3. 3

   Step 3: Choose the right footwear

   Finish with your feet. Wear shoes with a firm non-slip sole and a back that holds the heel, indoors as well as out, and retire worn-out slippers. If you use a stick or frame, set it to the correct height.

   Learn more: Footwear & mobility
4. 4

   Step 4: Build leg strength, and the speed to catch yourself

   Balance keeps you upright; strength is what saves you when balance goes. Rising from a chair without using your hands is the single most useful exercise here. Work on producing force quickly as well as slowly, because a stumble gives you a fraction of a second, not time to think.

   Learn more: Muscle strength and ageing
5. 5

   Step 5: Keep the bone underneath strong

   A fracture needs two things: a fall, and a bone fragile enough to break. The first four steps deal with the fall. This one deals with the bone, through weight-bearing movement, enough protein and calcium-rich food. Worth doing both, because it is the combination that keeps you independent.

   Learn more: Bone health after menopause

All topics in this guide

• Home safety checklist
• Balance exercises for seniors
• Footwear & mobility
• Fall prevention
• Muscle strength and ageing
• Bone health after menopause

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