Reduce your risk of falls at home this winter

This winter, the Public Health Agency (PHA), in partnership with councils across Northern Ireland is encouraging everyone to take measures to reduce the risk of falls at home.

Falls can be very serious, resulting in pain, injury and sometimes death. Therefore it is really important to identify factors that can increase the risk of falls and take action to reduce the risk of them happening.

Hilary Johnston, Health and Social Wellbeing Improvement Manager with the PHA, said: “Falls can have huge consequences including pain, injury, distress, loss of confidence and loss of independence.

“Many older people also live in fear that they could fall, and this loss of confidence can significantly impact on their ability to remain independent.”

Introducing small changes into your everyday routine can be helpful in preventing an accident at home.

Ten tips to help prevent a fall at home

1. Get up from your chair or bed slowly to avoid dizziness and use a walking aid if provided.

 

2. Only take medication prescribed by your doctor, at the correct dosage. Have your medication reviewed regularly by your doctor or pharmacist.

 

3. Keep your stairs clutter free – don’t leave items lying on the stairs that could cause a trip or fall.

 

4. Ensure your home is well lit (use high wattage, low energy light bulbs) and always put lights on at night, especially when getting up during the night.

 

5. Remove all loose and worn mats.

 

6. Avoid trailing leads and wires.

 

7. If you use slip-resistant mats in the bath or shower, ensure they are used appropriately, removing them after use to air dry and cleaning the soap suds that can build up and cause a slip.

 

8. Mop up any water and spillages as soon as possible.

 

9. Have broken or uneven pathways outdoors repaired.

 

10. Take extra care when walking on icy pathways and doorsteps.

 

“Your home can be adapted or equipment provided in order to reduce your risk of falling,” said Hilary.

“You can be referred to an Occupational Therapist who can assess your needs and potential safety risks in the home and provide equipment if required. For social housing tenants you can obtain additional lighting, stair rails and other minor adaptations directly from your housing provider. For more information contact the Home Safety Officer at your local council.”

 

Simple health checks and actions can also help reduce the risk of falls:

• Check your eyesight – good vision has a major role in how you maintain your balance. Eye tests are free for everyone over the age of 60.

 

• Look after your feet – as you get older, the size and shape of your feet may change so always have your feet measured when buying new shoes. Choose footwear that has a back with a strap, Velcro or preferably laces to secure them tightly. Avoid high heels and slip-ons.

 

• Bone health – osteoporosis is known as the silent illness and results in more fragile bones that will break more easily, often following a fall. There are a number of risk factors that can increase your likelihood of developing osteoporosis such as family history, smoking, drinking alcohol, long-term immobility, early menopause, previously fractured bones and certain medical conditions. If you think you might be at risk of this condition you should contact your GP.

 

• Exercise and physical activity – activities that improve muscle strength in our legs, arms, back, shoulders and chest are particularly important as we get older. They can make it easier to get up out of a chair, and improve our posture, co-ordination and balance which reduces our risk of falling. Exercise must be performed at least three times a week for effective falls prevention.

• Free home safety checks are available for over 65s and provide an opportunity to help identify risks in the home and provide advice about reducing them. For more information contact the Home Safety Officer at your local council visit www.nidirect.gov.uk/contacts/local-councils-in-northern-ireland  

The PHA and councils across Northern Ireland have produced a falls prevention video to raise awareness of the measures we can take at home to prevent falls. This can be viewed at www.pha.site/StaySteady and an accompanying booklet is available from your local council.