Top tips on preventing falls at home this winter

The Public Health Agency (PHA) in partnership with local councils is issuing advice on how you can take measures to reduce your risk of falls at home this winter.

In 2020 there were 251 deaths associated with falls, out of a total of 349 accidental deaths in people aged 65+. This represents 72% of accidental (unintentional injury) deaths in that age group* in Northern Ireland. 

“Falls can result in pain, injury and sadly sometimes death,” Janine Gaston, Interim Health and Social Wellbeing Improvement Manager at the PHA, said.

“It is therefore important to identify risk factors for falls and we would encourage people to take measures to reduce the risk of them happening.

“Although falls can happen to anyone, many older people fear a fall and this loss of confidence can significantly impact on their ability to remain independent 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, and don’t mix prescription medicines with alcohol. 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 out of bed during the night. Ask a friend or family member if you need help changing lightbulbs.
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.

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

• 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 should be performed at least three times a week for effective falls prevention. If you’re unsure of what exercises you may be capable of, speak to your GP for advice.

Support and advice on Home Accident Prevention is available across Northern Ireland.

Local councils offer a PHA-funded free Home Safety Check to families with children under five, people aged over 65 and those who are vulnerable. People can contact their local council and ask for the Home Safety team. For contact details for councils in Northern Ireland visit www.nidirect.gov.uk/contacts/local-councils-in-northern-ireland

As part of the Living Well campaign, community pharmacies across Northern Ireland are currently providing free information booklets to members of the public, ‘Home safety – How to spot hazards‘. A copy of this leaflet can be found at www.pha.site/Living-Well

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.