Falls are a major concern for older adults in the UK. They can lead to serious injury, loss of independence, and diminished confidence. However, falls are not an inevitable part of ageing, and there is plenty that can be done to prevent them and boost balance.
How Common Are Falls?
- One in three adults aged 65+ will fall at least once a year. This rises to one in two for those aged 80+.gov+2
- Falls are a leading cause of injury and disability in people over 75 in the UK.extranet.nhsglos
- Many risk factors contribute to falls, but most can be reduced with lifestyle changes and support.nice+1
NHS and UK Guidelines for Falls Prevention
1. Stay Active
Regular physical activity is one of the best ways to reduce fall risk:
- Strength and balance exercises, walking, gardening, and tailored physiotherapy classes are highly recommended.
- Try to include strength and balance activities at least twice per week.qehkl+2
- Remaining active maintains muscle strength, flexibility, and confidence.swast+1
- Evidence shows professionally delivered strength and balance programmes can reduce falls by up to 43%.extranet.nhsglos
2. Get a Falls Risk Assessment
- The NHS advises a multifactorial falls risk assessment for anyone over 65 who is concerned about falling, has had a fall, or is at higher risk (after a hospital admission or change in health).nice+1
- This covers mobility, medications, vision, hearing, home hazards, osteoporosis risk, continence, hydration, and nutrition.
3. Home Safety
- Keep floors clutter-free, fix loose rugs and wires, and ensure good lighting.
- Install grab rails and non-slip mats in bathrooms and on stairs.
- Use sturdy, well-fitting shoes or slippers with a good grip. Avoid high heels, open backs, or loose slippers.ageuk
4. Regular Health Checks
- Have your vision and hearing tested regularly.
- Review medications with your GP, as some can affect balance or cause dizziness.nice
- Manage health issues like diabetes, blood pressure, and osteoporosis.
5. Hydration and Nutrition
- Older people should aim for 6–8 glasses of fluid daily.qehkl
- Good nutrition maintains muscle and bone strength, aiding balance.
Balance Exercises for Seniors
Physiotherapists at Four Oaks Physio recommend:
- Heel-to-toe walking (as if on a tightrope)
- One-leg stands (holding onto a stable surface)
- Chair rises/squats
- Marching in place
- Gentle resistance exercises
Always check with your physio before starting new exercises.
When to Seek Help
If you or someone you care for is feeling unsteady, has had a fall, or wants to remain independent, Four Oaks Physio offers:
- Falls risk assessments
- Personalised exercise plans
- Advice on making your home safer
- Support choosing appropriate footwear and assistive devices
Remember: Falls are not an inevitable part of ageing. With the right support and action, you can stay steady, safe, and confident.
Contact Four Oaks Physio today for expert advice on falls prevention and balance improvement tailored to your needs.
- https://extranet.nhsglos.nhs.uk/wp-content/uploads/2023/09/Falls-Guidance-for-Care-homes-for-Older-People-Aug-23-Final.pdf
- https://www.dgft.nhs.uk/wp-content/uploads/2014/07/Patient-falls-prevention.pdf
- https://www.uhbw.nhs.uk/assets/1/24-659_falls_prevention_and_management_for_patients_policy_oct_23_redacted.pdf
- https://www.nice.org.uk/guidance/ng249
- https://www.gov.uk/government/publications/falls-applying-all-our-health/falls-applying-all-our-health
- https://www.nhs.uk/conditions/falls/
- https://www.swast.nhs.uk/falls/
- https://www.england.nhs.uk/wp-content/uploads/2022/10/BW2063-falls-response-service-principles-19-october-22.pdf
- https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/falls-prevention/
- http://www.qehkl.nhs.uk/Documents/Falls%20Prevention%20Workbook%2011%202020%20to%2011%202020.pdf