Mobility, balance and fall prevention

Do you ever feel any of these things?

• Dizziness
• Blackouts
• Light-headedness
• Fainting

Are you keeping track of your health conditions?

If you said yes to any of the above, it’s important to talk to your doctor.

Why is this important?

Taking care of your health and fixing any problems early can help stop you from falling and keep you safe and independent.

Some medicines can make you feel dizzy, sleepy, or unsteady. This can increase your chances of falling, especially if you take several medicines or don’t take them as your doctor or pharmacist told you.

Why is this is important?

• It's good to have regular check-ups with your doctor or pharmacist to make sure your medicines are still right for you and safe to use.
• Taking your medicines on time and as directed helps keep you healthy and can lower the chances of side effects that might lead to falls.
• Knowing about your medicines - like when and how to take them - can help you stay steady and independent.

Seeking assistance:

If you have questions about your medicines, please talk to your doctor or pharmacist.

Further advice:

Pharmacies – NHS Lothian 

How to manage your medication to help prevent falls | NHS inform

Keeping your bones strong is very important. Strong bones help prevent injuries if you fall. As we get older, our bones can become weaker and more fragile, which increases the risk of breaks, especially in the hips, wrists, or spine.

Why is this important?

• Strong bones are less likely to break when you fall.
• Eating foods with enough calcium and vitamin D helps your bones stay strong.
• Doing regular weight-bearing exercise can help keep your bones healthy.
• Checking your bone health and treating conditions like osteoporosis can lower the chance of fractures.

Seeking assistance:

If you have any worries about your bone health or want to talk about osteoporosis, please reach out to your doctor for advice and support.

Further advice: 

Osteoporosis risk checker

Osteoporosis | NHS inform 

Bone health and falls | NHS inform

Getting regular exercise is important for your body and can help you stay strong and steady on your feet. This is really important for avoiding falls.

Why is this important?

• It makes your muscles and bones stronger. 
• It helps you keep your balance and react quickly. 
• It builds your confidence and helps you feel safer. 
• It allows you to stay independent and move around easily. 

Seeking assistance:

You can ask for a check-up with a physiotherapist by self-referring yourself into the East Lothian MSK Physiotherapy Service

Discover the range of leisure activities available through East Lothian's Ageing Well Programme. 

Further advice:

Keeping active to help prevent falls | NHS inform

Strength and balance exercises | NHS inform

Physical activity for adults and older adults | NHS Lothian

It’s important to stay active and independent as you get older. If you feel unsteady or find it hard to walk, using a walking aid can help you keep your balance and lower the risk of falling.

Why is this important?

• Walking aids give you extra support and help you feel stable.
• Using the right walking aid in the right way can help you feel more confident and safer.
• A check-up with a physiotherapist can make sure you have the right aid and know how to use it safely.

Seeking assistance: 

You can refer yourself for a walking aid assessment by contacting the East Lothian MSK Physiotherapy Service

Good eyesight and hearing are very important for keeping your balance and knowing where you are. As we get older, our vision and hearing can change, which may increase the chance of falling.

Why is this important?

• Poor eyesight can make it hard to see how far away things are, spot steps or obstacles, and adjust when the light changes.
• Hearing loss can affect our balance and make it difficult to notice things around us, like people or cars coming close.
• Regular checks for your eyes and ears can help find any problems early. This way, you can get the right help, like new glasses or hearing aids.

Seeking assistance:

You can contact specialist services to assist with your eyesight and hearing: 

Opticians – NHS Lothian | Our Services

Audiology, Hearing & Balance Services – NHS Lothian | Our Services

Further advice:

NHS community eyecare | NHS inform 

Prevent falls by looking after your vision and hearing | NHS inform

Taking care of your feet and wearing the right shoes can help keep you safe and prevent falls. Problems with your feet, like pain, poor blood flow, or not feeling them properly, can make it hard to stay balanced and walk safely.

Why is this important? 

• Good foot care helps you avoid pain and problems that can make you wobbly.
• Shoes that fit well give you support, help you stay steady, and lower the chance of slipping or tripping.
• It’s important to avoid shoes that are too tight, too big, or worn out, as these can lead to accidents or injuries.

Seeking assistance:  

You can self-refer to podiatry services:  Podiatry  – NHS Lothian | Our Services

Further advice: 

Looking after your feet | NHS inform

Eating good food and staying hydrated is really important for keeping your body strong and balanced. This helps reduce the chances of falling.

Why is this important?

• Good food helps your muscles and bones stay strong, which can stop you from getting weak.
• Eating at regular times helps prevent feelings of dizziness or tiredness that could make you fall.
• Drinking enough water can keep you from feeling light-headed, confused, or tired—these can all lead to falls.
• Calcium and vitamin D are important for keeping your bones healthy and can help prevent breaks if you do fall.

Seeing assistance:  

If you are unsure about your diet or fluid intake, speak to your GP for personalised advice.

Further advice:

How to eat well to help prevent falls | NHS inform

Having problems with your bladder or bowel can make you more likely to fall over. This is especially true if you rush to the toilet, get up a lot at night, or feel unsteady when you move.

Why is this important?

• Rushing to the toilet can make you slip or trip, especially in dark or unfamiliar places.
• Getting up at night to go to the toilet can interrupt your sleep, making you feel tired and increasing the risk of falls.
• Leaking urine can create wet spots on the floor that are slippery and dangerous.
• Drinking less to avoid accidents can lead to dehydration, which may cause dizziness and confusion.

Seeking assistance: 

If you have concerns about continence, speak to your GP or a continence advisor. 

Most falls happen at home, but many can be prevented. 

You can make your home safer with a few simple changes, such as:

• Removing trip hazards: Clear away clutter and move items off the floor.
• Improving lighting: Make sure all rooms are well-lit, especially stairs and hallways.
• Installing handrails: Put handrails on stairs and in areas like bathrooms.
• Using supportive aids: Consider grab bars and walking aids if needed.

Why is this important? 

Making your home safer helps you stay active, healthy, and independent.

Seeking assistance: 

Prevent falls by doing a home safety check | NHS inform

If you would like further advice, or have experienced a fall at home, you can self-refer yourself to the Community Occupation Therapy Team to request a home assessment.  [ADD LINK]

Want to know more: 

Prevent falls by identifying hazards at home | NHS inform

Moving around safely to help prevent falls | NHS inform

Technology can help you live safely in your own home. It also helps family and caregivers stay in touch without being in the way.

Fall detectors and emergency alarms
If you fall, some devices can automatically call for help. You don’t need to press anything - these devices can tell when you’ve fallen and will alert someone right away.

Smart Choices for Safer Living
There are many tools, like smart watches and home sensors, that can:

• Help prevent accidents
• Provide peace of mind for you and your loved ones

Seeking assistance: 

Discover a range of easy to use, technology supported devices on our Smart Home webpage 

Try some of these technology devices and range of supportive daily living equipment at one of the free drop-in daily living equipment sessions. [LINK]