5 steps to safety
Taking action now can halve the risk of falling.
Research shows that you can help yourself with five simple steps:
- Check your medication
- Take regular exercise
- Wear the right shoes
- Have an eye test
- Check your home for hazards
1. Check your medication
If you are taking four or more medicines a day (including non-prescription medicine like vitamin pills or hay fever tablets), ask your doctor to check them regularly. Sometimes, they can have side-effects that you may not know about.
If you ever feel dizzy, let your doctor know - it could be your medication.
2. Exercise
Exercise keeps you strong and helps your balance. There's lots of different types of exercise you can do, including walking, light gardening and housework, keep-fit classes, T'ai chi classes, dancing, and shopping.
Remember, if you don't use it, you'll lose it - muscle strength and joint movement can be lost quickly e.g. if you do not raise your arm as high as it can go on a daily basis you may very quickly lose range of movement and be unable to do activities with ease such as hanging washing out, reaching into high cupboards, and washing and dressing.
Exercise by yourself, with friends or at one of the many classes across the city. Did you know there are over 40 Healthy Hips and Hearts groups in Salford? Telephone 794 4711 to find out more about exercise classes in your area.
3. Wear the right shoes - footwear and footcare
Too many people fall because they are wearing the wrong shoes or clothes. You are more likely to slip or trip if you are wearing:
- Slippers that are loose or have no back
- Sandals
- Shoes with heels
- Footwear that doesn't fit properly
- Flared trousers
- Clothing that trails to the ground
- Stockings, tights or socks without any shoes
It is better not to wear trainers - they have very thick, stiff soles which make it difficult to feel the ground. Look after your feet and they'll look after you - don't squeeze into shoes, slippers or socks which are too small. Throw out your worn slippers and treat your feet to a new pair. Cut your toenails regularly - if you struggle with this, contact a podiatrist who will cut your nails for you and give your feet a bit of well-earned attention.
4. Have an eye test
When was the last time you had your eyes tested? Eye tests are free if you are over 60 and some opticians will come to you if you cannot get to them. Have a pair for reading and a pair for distance - it's safer than bi-focals or vari-focals.
5. Check for hazards:
At home:
- Make sure your home is well-lit, especially in the kitchen and on the stairs. Low-energy light bulbs last longer and are cheaper to run. You can use them with lampshades.
- Edge your stairs with tape of a different colour, so that you can clearly see each step.
- Secure wires against the walls.
- Use non-slip mats under rugs.
- Move clutter away from the stairs. Do not pile things on the stairs to take up.
- Mop up any spills at once
- Don't rush to answer the phone or door. You can carry cordless phones around the house or have more than one phone.
- If you have handrails on the stairs, use them and if you haven't then get them fitted.
- Keep your home warm. Your muscles and joints work better when they are warm.
Outside:
- Ask bus drivers to wait for you to sit down before setting off.
- Let the council know if there are street lights out, or other hazards.
- Around the home and street, look out for broken or uneven paving, wet leaves and other slipping hazards.
This page was last updated on 7 October 2009
