Reducing your risk of falling during COVID-19

Introduction Keeping active is key to staying as fit, mobile and independent as possible.

You are more likely to fall if you have weak muscles, stiff joints and poor balance.

This booklet gives you some simple advice on how to stay on your feet and avoid falls.

Be Safe

Be Careful

Be Independent

Falls risk factors

Every year between 33 and 50 per cent of people over the age of 65 suffer a fall. A number of things can increase the risk of falling:

Certain types of medication

Taking four or more medications

Medical conditions such as Alzheimer’s and Parkinson’s disease

Previous falls history

Reduced confidence

Infections such as urinary or respiratory

Poor sight or hearing

Alcohol misuse

Reducing your risk of falling during COVID-19

Poor nutrition and diet

Poor balance or walking difficulties

ill-fitting footwear

Hazards around the home such as poor lighting, cluttered furniture and loose rugs

Weak muscles and/or stiff joints

Tiredness

Some of these can be addressed by looking after yourself.

Here are some top tips to help you stay safe on your feet

Exercise regularly

Physical activity improves muscle strength, balance, co-ordination and flexibility.

Focus on activities that challenge your balance and strengthen your legs and ankles,

including: weight bearing exercises while standing (if possible), rather than chair-based only. Examples include: gardening, dancing, swimming, carrying shopping bags or going to balance classes.

Have regular eyesight and hearing tests

Regular sight tests and reporting ear pain or difficulties with hearing can identify problems that could affect your balance and co-ordination.

Reducing your risk of falling during COVID-19

Eye tests are free for everyone over 60. You can discuss any hearing problems with your GP.

Call your GP

If you have had a fall or are worried about falling, call your GP is a good starting point for advice and help in regaining your confidence.

Check your medication

If you’re taking four or more different types of medication, let your pharmacist know if you feel faint or dizzy.

If you are having problems obtaining your medication contact your GP or pharmacists in the first instance.If you cannot get through, you should consider contacting NHS 111 for guidance or advice.

Look after your feet

Ill-fitting footwear and problems with your feet, especially anything that causes pain, can affect your balance.

Wear well-fitted shoes and slippers, keep your toenails trimmed and report any foot problems to your GP or chiropodist.

Reducing your risk of falling during COVID-19

Check for home hazards

Make sure your home is hazard-free and well lit.

Organise your things so that you are not at risk of tripping or falling.

Light up your living space and have a bedside light that can be easily switched on.

Keep your walk-ways clear of furniture, clutter, loose rugs or trailing wires.

Use mobility aids as often as possible rather than holding on to furniture.

Use non-slip mats in the bath or shower.

Ensure stored items and clothes are in easy reach.

Repair any loose paths/walkways.

Fit grab rails inside and outside.

Eat well

A balanced healthy diet will ensure you get all the essential vitamins and minerals to keep your body and bones healthy. It will help you to maintain a healthy weight.

Important nutrients include calcium, such as: milk, yoghurt, cheese, dark green leafy veg, and kidney beans. Vitamin D (oily fish, red meats, eggs, fortified cereals and fortified margarine, sunlight etc.)

Aim to drink plenty of fluids (six to eight cups per day) and avoid drinking alcohol.

If you are struggling to get your shopping during COVID 19, please call Halton Borough Council on 0151 907 8363

Reducing your risk of falling during COVID-19

For further details on healthy diets visit:

https://www.nhs.uk/live-well/eat-well/

Seek support for any continence issues

Many older people fall when rushing to the toilet. If incontinence is a problem for you, speak to your GP.

Other things to consider

Let your GP know if:

You feel dizzy, have blackouts or lose your balance as this may need further investigation.

You notice any change in your waterworks or are coughing more frequently with an increased amount of abnormally coloured sputum. This could indicate an infection which may increase your risk of falling.

Discuss your osteoporosis risk factor with your GP. Ensure that you manage any existing medical conditions well, as general good health will reduce your risk of falling.

If you feel that you are not coping at home and need some additional support please contact Halton Borough Council on 0151 907 8363.

I can’t get up I can get up

Can I attract attention?

Move onto your hands and knees

Ease yourself up onto your

elbows

Hold onto a firm surface to

support you

Can I get comfortable?

Find a nearby pillow or cushion or use rolled up clothing for a pillow

Facing the chair, ease yourself to a standing position

Turn yourself gently and sit on a

firm surface

Can I keep warm?

Cover yourself with clothing, a tablecloth or a rug

Can I keep moving?

• Move position to avoid getting pressuresores

• Move joints to avoid stiffness and helpcirculation

• Roll away from damp area if your bladder‘lets go’

Shout and bang something

Press your pendant alarm or use the phone if you can

I have had a fall

Reducing your risk of falling during COVID-19

Home exercises

Exercising can improve your muscle strength, balance and coordination and can help to prevent falls.

Websites such as Later Life Training and Age UK have useful guides which demonstrate a range of exercises that can be done at home. Try to attempt these exercises at least twice a week to improve overall balance and strength.

For the exercises that require a chair, choose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as this will restrict your movement.

Wear loose, comfortable clothing and keep some water handy.

If you have not done much physical activity for a while we recommend you contact your GP to get the all clear before starting.

WEBSITE LINKS

https://activehalton.co.uk/staying-active-at-home-during-covid-19

https://www.csp.org.uk/news/2020-04-01-helping-older-people-stay-active-home

https://media3.laterlifetraining.co.uk/wp-content/uploads/2020/03/LLT-Calendar-2020-Final.pdf

https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/