Falls Prevention

Stay strong and steady as you age

As we get older, our muscles can become weaker and our balance may not be as good as it used to be. This can start as early as your 50s. Simple movements like turning quickly or leaning sideways may make you feel unsteady.

Doing regular strength and balance exercises can help you stay steady and reduce your risk of falling.

Why falls matter

Falls are the most common type of accident in adults and can cause serious injuries. The risk increases with age.

In Somerset, around 8 people are admitted to hospital every day because of a fall.
Across the UK, about 1 in 3 people over 65 will fall each year.

Falls can also affect confidence and independence, especially if someone worries about falling again.

What you can do to reduce your risk

Wear well-fitting, supportive shoes
Stay active and do strength and balance exercises regularly
Remove trip hazards like loose rugs and trailing wires
Keep your home free from clutter
Be aware of pets when moving around
Have regular eye and hearing checks
Drink 6–8 cups of fluid each day
Eat a healthy, balanced diet and maintain a healthy weight

Muscle loss and ageing

Losing muscle is a natural part of ageing. After age 30, we lose 3–5% of muscle strength each decade. Less muscle can mean more weakness and a higher risk of falling.

The good news is that building simple exercises into your daily routine can:

Make everyday tasks easier
Improve strength and balance
Help you stay independent
Keep you active and enjoying life

Quick Self-Check

Ask yourself:

Is it harder to walk through narrow spaces?
Do you feel unsteady getting in and out of a car or bus?
Do you slow down when walking and talking at the same time?
Do you need to use your hands to get out of a chair?

If you answered yes to any of these, strength and balance exercises could help you. There are also local community classes available for extra support.

Be Active at Home

There's plenty you can do at home to keep active - here are some ideas and resources that can get you and others moving!

Somerset Age UK Falls Prevention

Age UK Somerset offers two tiers of Strong and Steady classes, so you can participate at a level that is right for you. More information on classes and resources here.

Strength & Balance Exercise Videos

The following videos will cover these range of exercises you can do in your own home to improve strength and balance.

Seated Exercise Videos

Getting to and from the floor and what to do if you fall

If you should fall, lie still for a minute, stay calm and check for injuries. If you are unhurt and think you can get up, follow these steps (rest between each one if you need to).