Five tips for preventing falls

18 September 2015

Keep your balance and stay steady on your feet with our tips for reducing the risk of falls.



1. Stay active

Between 50 and 70, we lose 30% of muscle strength, but this can be balanced by regular physical activity; 30 minutes five times a week is the recommendation. 

Gardening, housework, cycling and walking all count. Yoga and t’ai chi are particularly good for balance: one study last year showed t’ai chi classes cut falls in the over 65s by 26%.  

2. Light up your life

Sixty-year-old eyes need three times more light than 20-year-old eyes. 

Consider swapping bulbs for brighter ones: LED or halogen bulbs are better than energy-saving ones, although not as efficient. 

A table light two feet away from where you’re sitting will provide 25 times more light than a ceiling bulb.

3. Strengthen your bones

Calcium is crucial, but magnesium and vitamin D are just as important. Eat milk, cheese, yoghurt, leafy green veg, pulses and beans, dried fruit and oily fish. 

The main source of vitamin D is the sun between April and October. The Government recommends a vitamin D supplement (10 micrograms) for all over 65s. 

4. Fall-proof your home

Tape down or remove worn/frayed carpet, tape trailing extension leads to skirting boards, clear away clutter especially in the hall/landing and doorways.

5. Ask your GP for a medication review

Some 36% of people over 75 are on four or more drugs, and some – such as high blood pressure and heart medicines – are associated with dizziness.

Saga has published a 32-page guide to preventing falls, in association with the Chartered Society of Physiotherapy (CSP) and Public Health England (PHE).

Click here to download a copy of Saga's Get Up and Go: A Guide to Staying Steady.

Related: Make your home safer by installing motion-activated night-lights. Get 20% off stick anywhere automatic lights here. 


Discover Wadswick Green. A vibrant community just eight miles from Bath with luxury apartments designed with the over 60s in mind. First class facilities and staff on-site 24 hours a day offering bespoke support where required so you can do more of what you love, but with complete peace of mind now and in the years to come. For more information visit Wadswick Green

The opinions expressed are those of the author and are not held by Saga unless specifically stated.

The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.