Staying Steady: Practical Strategies for Falls Prevention

In later life, small steps can have a big impact on our confidence and independence. As a 67-year-old psychologist specialising in meaningful later life, I’ve learned that addressing falls risk involves much more than removing loose rugs or switching to supportive shoes. It’s about understanding the complex interplay between physical strength, environment, lifestyle, and even the way our brains communicate with our muscles.

Understanding Your Personal Risk Profile

Each of us has unique risk factors. It might be a tendency to rush around (guilty as charged!) or the effects of certain medications. Before making changes, take stock: Are you distracted when walking? Do you rely on poor-fitting footwear? Is there clutter in the hallway? Identifying your specific vulnerabilities helps guide meaningful changes.

Building Better Balance

Balance training is foundational. Research shows that a simple test, like standing on one leg, can be a surprisingly good predictor of falls risk. Regularly practicing balance exercises, from standing on one leg while brushing your teeth to more structured routines, gradually improves your stability. The key is frequency and consistency, not short bursts of intense effort.

Strength and Flexibility

Strength training, especially for legs and core, helps you recover from the unexpected shifts that might lead to a fall. Meanwhile, maintaining flexibility ensures your joints and muscles move smoothly. Consider gentle stretching to keep ankles and legs supple, those small moments add up.

The Environment Around You

Your surroundings should work with you, not against you. Good lighting, clear walkways, and securely fixed rugs reduce tripping hazards. Installing discreet grab rails in key areas like the bathroom provides extra support without making your home feel clinical.

Footwear and Aids

Well-fitted shoes are a must. Supportive footwear helps maintain stability, and for some, a walking aid can be a game-changer. Modern designs look good and boost confidence rather than detract from it.

Managing Medications and Alcohol

Regular medication reviews can catch side effects that affect balance. And we know that even moderate, long-term alcohol use can influence nerves and the brain’s balance centre. Adjusting intake and timing can make a profound difference in staying steady.

Vision, Hearing, and Daily Habits

Regular vision and hearing checks help you stay aware of your environment. At the same time, small habits, like pausing before standing up or not rushing on stairs—enhance your everyday stability.

Recovery Techniques

Despite your best efforts, slips happen. Knowing how to fall safely and get up afterward can reduce injuries. Studies show practicing these techniques builds confidence and reduces the fear that often follows a fall.

Conclusion:

Falls prevention goes far beyond caution signs. It’s about cultivating a lifestyle that supports strength, balance, and adaptability. In the next article, we’ll dive deeper into the science of muscles, power, and the subtle neurological factors that influence how—and why—we fall.

This is article 4 in a series of articles on falls. Next one out on Friday

Dr Denise Taylor is on a mission to reclaim, reframe (and rethink!) retirement. It is not retiring and slowing down but a new phase of life where we have more freedom and flexibility to live a life the way we want.

Denise has been involved in retirement planning for almost 40 years. At 64 she gained her doctorate having researched how people find meaning in life after full-time work. To share this widely her latest book – Rethinking Retirement for Positive Ageing is on sale, published by Routledge. Dr Denise is a Chartered Psychologist, and also a wilderness rites of passage guide combining her interest in transitions and ritual with a love of nature. Beyond her work she gains great fulfilment through owning a private wood.

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