Preventing falls in older parents: exercises and home changes that help

Falls are one of the biggest threats to an older person's independence. A fall can lead to a fracture, a hospital stay, and a loss of confidence that keeps a person indoors. The encouraging news is that many falls can be prevented, and it is never too late to start.

Why older people fall

Usually several things combine:

• weaker leg muscles and poorer balance

• slower reactions

• problems with eyesight

• some medicines, or several medicines together, which can cause dizziness or drowsiness

• dizziness on standing up quickly

• foot pain or unsuitable footwear

• hazards at home: loose rugs, poor lighting, slippery bathroom floors, stairs without rails

• fear of falling, which leads to less activity, which leads to weaker muscles

Exercise: the most effective step

Exercises that build leg strength and challenge balance, done regularly, reduce the risk of falls. Always do them near something stable to hold, such as a kitchen counter, and stop if dizzy or in pain.

• Sit to stand: stand up from a firm chair without using your hands if you can, and sit down slowly. Repeat 5 to 10 times.

• Heel raises: holding the counter, rise up onto your toes and lower slowly. 10 times.

• Side leg raises: holding the counter, lift one leg out to the side and back. 10 times each side.

• Standing on one leg: holding the counter, lift one foot for a few seconds; build up the time gradually.

• Heel-to-toe walking: along the counter, one foot directly in front of the other.

Walking regularly also helps. A physiotherapist can check what is safe and set the right level, then progress it.

Make the home safer

• remove loose rugs and clutter from walkways

• good lighting, including a night light to the bathroom

• grab rails beside the toilet and in the shower

• a non-slip mat in the bathroom

• a rail on both sides of stairs if possible

• things used every day kept within easy reach, without climbing

• a phone or alarm within reach in case of a fall

Other checks worth doing

• Medicines: ask the doctor to review them, especially if there is dizziness or drowsiness.

• Eyesight: regular eye tests, and updated glasses.

• Feet and footwear: well-fitting shoes with a firm sole; avoid loose slippers.

• Blood pressure: dizziness on standing should be checked by a doctor.

How physiotherapy helps

A physiotherapist can assess strength, balance and walking, identify the main risks, and build a programme of strength and balance exercises suited to the person. Many visit at home, which lets them see the real hazards and teach exercises in the place they will be done. They can also advise on walking aids and teach how to get up safely after a fall.

After a fall

Even without injury, a fall is worth mentioning to a doctor, because it can be a sign of an underlying problem. Seek urgent help after a fall with a head injury, severe pain, inability to stand, or confusion.

Find a physiotherapist for elderly care

Many physiotherapists on PhysioDesk Reach offer home visits for older adults. Search by your area and contact them directly.

This article is general information, not medical advice.