woman using chair to steady herself

Stay Steady

Falls are not an inevitable part of getting older. You should always tell your GP or another health professional if you have fallen, as it may be a sign of a new or worsening health condition.

There are lots of ways to reduce your risk of falling. Start making your action plan today.

Be active every day

Being less active as you get older can impact on your strength and balance and can increase your risk of falling over. Exercises designed to improve muscle strength and challenge your balance, can reduce your risk by improving your posture and coordination.

Contact your GP Practice Team for assessment and support through the NHS, which can include NHS balance classes.
Find a local Steady and Strong class, designed to help people over 65 improve their strength and balance so you can stay stronger for longer and able to keep doing everything that you love. You will do a mix of seated and standing exercises, with chair support if you need it. Call 0370 779 0106 to find out more.
Be active every day and do strength and balance exercises, such as circuit or resistance training, ball sports, yoga or tai chi at least twice a week.

  • Medicines

  • Eyesight

  • Stay Hydrated

  • Alcohol

  • Medicines

    Some medicines, and taking a lot of medicines, can make you more likely to fall.

    Actions to consider:

    • Follow the instructions for taking and storing medicines.
    • Have a medication review every year. Speak to your GP Practice team or pharmacist to make an appointment.
    • Speak to a pharmacist about medication reminder systems.

  • Eyesight

    Good vision can help us move around safely and feel steady.

    Actions to consider:

    • Have an eye test each year. Eye tests are free if you are aged over 60 and some opticians do home visits if you’re unable to get out.
    • Wear my glasses or contact lenses as instructed.
    • Keep my glasses clean.

  • Stay Hydrated

    Falls can happen when we rush to the toilet. There are several ways to keep your bladder healthy and happy.

    Actions to consider:

    • Drink 6-8 glasses of fluid a day unless your doctor advises you otherwise.
    • Try to cut down on caffeine or alcohol by switching to your favourite decaf teas or non-alcoholic equivalents of your chosen beverage.
    • Contact your local clinic to talk through any concerns related to continence

  • Alcohol

    Drinking alcohol significantly increases your risk of a fall.

    Actions to consider:

    • Try to cut back on drinking alcohol.
    • If you are concerned, or someone else has expressed their concern, that you are drinking too much alcohol, contact Inclusion Recovery Hampshire on 0300 124 0103.

  • Dizziness

    There are lots of possible causes of dizziness including low blood pressure and inner ear problems.

    Actions to consider:

    • Speak to my GP Practice Team to find out why I’m feeling dizzy.
    • Change position slowly and exercise my arms and legs before rising.
    • Take extra care when getting out of bed.
    • Eat small, frequent meals.
    • Drink plenty of fluids during the day (unless advised otherwise).
    • Arrange a hearing test.

  • Footcare

    Keeping your feet and footwear in good condition can help you to stay steady.

    Actions to consider:

    • Take care of my feet, including trimming toenails regularly.
    • Wear well-fitting shoes and slippers that are in good condition and support the ankle.
    • See a GP or chiropodist about any foot problems.

  • A safe home

    Many falls occur at home, but some simple actions can reduce the risk.

    Actions to consider:

    • Check my house and remove any slip and trip hazards like rugs and wires.
    • Use non-slip mats in the bathroom.
    • Make sure all rooms and staircases are well lit.
    • Put a light by the bed in case I need to get up at night.
    • Contact my local council to talk about adaptations such as grab rails.
    • Arrange a Safe and Well visit from Hampshire Fire and Rescue by calling 023 8062 6751. Safe and Well is a free home fire safety visit, tailored to your needs.

  • Learn more

    Falls Friends talks explore the potential causes of falls and how to minimise the risks. The one-hour sessions are suitable for anyone interested in preventing a fall, whether that’s for yourself or someone you support.

    Actions to consider:

  • Dizziness

  • Footcare

  • A safe home

  • Learn more