Stay strong, steady and safe this winter 

By Stephen Young, First Contact Practitioner, MCSP MHCPC 

Winter brings with it some challenges – not least the risk of slips, trips and falls. Not all falls will result in serious injury, but they are one of the most common reasons people over 65 attend A&E, and new NICE guidelines recommend that adults aged 50+ are assessed to establish their likelihood of falling.   

As a physiotherapist, I often meet people who think falling is an inevitable part of getting older. The good news is that there are some simple things you can do to reduce your risk of having a fall – and small changes can make a big difference. 

Moving more can help you fall less 

Staying active and working on your strength and balance can reduce your risk significantly – at any stage of life. Even doing regular short bursts of activity can help to keep muscles and joints supple and strong, and build up strength, balance, and coordination.  

Here are a few simple activities I recommend which don’t require any equipment and are easy to incorporate into your daily routine: 

• standing up from a chair several times in a row;  

• practicing heel raises while holding onto the kitchen counter;  

• walking at a brisk pace – this can be around the house or outdoors; 

• standing on one leg while brushing your teeth; and 

• gentle tai chi-style stretches 

If you are motivated by exercising with others, there are plenty of local opportunities to keep moving. Active Essex runs a wide range of friendly classes designed to improve strength and balance. There are also useful resources available to support you to exercise in the comfort of your own home, including the popular Abel like Mabel sessions. Thurrock Healthy Lifestyle Service and EveryoneHealth Southend also provide information on ways to get active for residents in these areas and in particular allows you access to their Falls Prevention program. 

Tips to prevent falls at home 

It’s also worth thinking about your home environment as falls are often caused by hazards which are easily overlooked. Good lighting, removing trip hazards such as loose rugs or trailing wires, and making sure you have well-fitting shoes and slippers with good grip can all help reduce your risk of trips and falls.  

Keeping warm, eating well and staying hydrated are also essential to help you maintain your energy levels and stability through the colder months. 
 
If you are concerned about your balance or have had a fall in the past year, speak to your GP or Physiotherapist at your local GP surgery. There are dedicated falls prevention services in our area that can provide tailored exercises, group classes and advice to support you.  

NHS Mid and South Essex has developed a free Falls Prevention Guide with advice on exercises, home safety, lifestyle choices and local services, and the Chartered Society of Physiotherapists offer a resource called ‘Get Up and Go, A guide to staying steady’.

Falling does not have to be an inevitable part of life. By staying strong, steady and safe – and making the most of the local support on offer – you can enjoy a healthier, more confident winter.