On the following pages, you’ll find information and local support to help you prevent falls and stay safe, active and independent.

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There are many reasons why your risk of falling increases as you get older, such as weaker muscles, stiff joints, pain, or the side effects of taking multiple medications.

The good news is that you can do something about most of these problems and reduce your risk of falling, including staying active and doing strength and balance exercises, having your medicines reviewed regularly especially if you take several, managing health conditions that affect your balance or mobility, drinking enough fluids to avoid getting dehydrated, speaking to your GP practice if you often feel dizzy or lightheaded, getting your eyes and hearing tested regularly, looking after your feet and wearing well-fitting shoes and slippers, and checking that your home is safe and making home adaptations.

Strength & Balance Exercises & Staying Active

As you get older, your muscles can become weaker and your joints may stiffen, making it harder to stay balanced and steady on your feet. Regular activity can help keep your body stronger, steadier and ready for daily life.

Being active can improve health conditions like diabetes, high blood pressure, anxiety and depression. It can also help reduce your risk of dementia.

You don’t need a gym or special equipment; everyday activities such as gardening, housework, walking the dog, playing with grandchildren, or taking the stairs all count. The key is to find something you enjoy, as you’re more likely to keep it up.

Exercises for strength and balance

Targeted exercises can help you stay steady and reduce your risk of falls. Try the following strength and balance exercises:

If you find it hard to get out of a chair without using your arms, it may be a sign that your legs are weak, often due to arthritis or joint pain. Strength exercises can help protect your joints and improve everyday movement.

Classes and local activities

Joining activities or a class can be a good way to meet people in your community and can provide motivation and support. Please visit Your Circle to find local classes.

Looking After Your Health

Changes in our bodies and health are a common reason for falls. Things like medicines, eyesight, hearing, hydration or long-term conditions can all affect balance and confidence. Many of these risks can be reduced with regular checks and small changes.

Vision and hearing

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Looking after your eyesight and hearing is an important part of staying steady and independent, especially as you get older. Changes in sight or hearing can affect your balance and make falls more likely.

Having your sight and hearing tested regularly, even if you feel everything is fine, can help spot problems early. The NHS offers free eye tests and optical vouchers to people who are eligible, including those aged 60 and over.

Tip: Wearing bifocals or varifocals can sometimes make it harder to notice things on the floor, increasing the risk of trips and falls. If possible, try using a different pair of glasses when walking around to help you see more clearly.

Local support for living with sight loss:

Local support for living with hearing loss:

Medicines

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Some medicines or combinations of medicines can make you feel dizzy or tired. Ask a pharmacist or a GP to check your medication if you are experiencing symptoms, especially if you started a new medicine recently.

It’s also important to have your medicines checked regularly. If it’s been more than a year, speak to a pharmacist or GP.

Age UK: Getting the most from your medicines

Feeling dizzy or lightheaded

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Dizziness or faintness can have many causes, such as low blood pressure, dehydration, infections, ear problems or some health conditions like diabetes. Medicines, especially when you take several together, can also make you feel dizzy and tired.

If this happens often, speak to a GP or healthcare professional so the cause can be checked.

Hydration and nutrition

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If you find yourself needing to go to the toilet more often or with more urgency, it’s a good idea to speak with a GP. Staying well hydrated is important for keeping your blood pressure steady and avoiding dizziness.

Aim to drink 6 to 8 glasses of fluid each day, which can include water, tea, coffee, or sugar-free squash. In hot weather, try to drink a little more. Not drinking enough can make you feel lightheaded, which may increase your risk of falling.

Alcohol

Alcohol can increase your risk of falling, especially if it makes you unsteady or mixes badly with medicines. Always check the leaflet that comes with your medicine or ask a pharmacist about possible side effects.

If you are concerned about your drinking and want to cut down or stop, visit the NHS Better Health website for advice on drinking less alcohol. Local support is also available:

Smoking

Smoking significantly increases your risk of falling, especially as you get older. Research shows a causal link between smoking and an increased risk of both frailty and falls. Tobacco use is strongly associated with increased physical frailty, balance issues, weaker bones (osteoporosis), muscle weakness, and conditions like COPD, all of which raise your fall risk.

Quitting smoking is one of the best things you can do for your health, no matter your age or how long you’ve smoked. It can also boost your mental health and wellbeing, improving mood and helping relieve stress, anxiety, and depression.

If you’re ready to quit smoking, contact the Healthy Lifestyles Team for free:

Nutrition

Eating healthily is important for your overall health and wellbeing, but it can also help to prevent falls. Calcium and Vitamin D are needed to keep our bones strong, protein maintains and repairs our muscles, and carbohydrates give us energy. For more information about eating well, visit NHS.UK.

Feet and footwear

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Worn-out slippers can easily cause trips at home, especially if they are loose or without backs. Replace old slippers and avoid walking in socks or tights. For outdoors, wear shoes that support your feet, with low heels, thin soles and good grip. Avoid high heels or narrow shoes.

Foot problems can make you unsteady and increase your risk of falling. Keep toenails short, and if your feet are painful or causing concern, speak to a GP or nurse. They may suggest a referral to the Gloucestershire Health & Care Podiatry Service for specialist support.

Activity and exercise

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As you get older, muscles may lose strength and joints can become stiffer, making it harder to stay balanced and steady. Regular exercise, even in small amounts each day, can help keep your muscles strong and improve your stability.

Personal alarms

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If you live alone and worry you might fall and not be able to get back up, personal alarm services are available through local councils:

Staying connected

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Feeling anxious about tripping or feeling unsteady can make it harder to leave the house, which can lead to loneliness. If you feel lonely, talk to a GP about the social prescribing service.

Age UK has helpful information on loneliness and can connect you with support and activities. Visit the Age UK website or call their advice line on 0300 125 6789.

Local support organisations:

Fall-Proof Your Home

Around 6 out of 10 falls happen at home, often due to everyday hazards that are easy to overlook. Simple changes to your environment, such as better lighting and safer footwear, can make a big difference to your independence and safety.

Common hazards

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Look out for hazards that you can remove straight away: keep walkways and stairs free from clutter, move or remove loose rugs and mats, tidy away trailing wires and cables, make sure hallways and stairs are well lit, add a night light near the bed or use motion-activated lights for night-time trips to the bathroom, and if you have pets, consider adding a small bell to their collar so you know where they are.

If you need help checking your home, ask a friend or family member to walk through it with you, or contact one of the following local organisations:

Occupational therapists can assess your home for hazards and suggest adaptations to help you live more safely. You can contact Adult Social Care on 01452 426 868 to ask about a home safety assessment. You must be registered with a GP in Gloucestershire.

NHS Inform: Prevent falls by identifying hazards at home

Bathroom and stairs

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Bathrooms and stairs are common places for falls, but there are ways to make them safer: fit non-slip mats in the bath or shower, add grab rails around the bath or shower area, and ensure there is a secure handrail on at least one side of the stairs, including in your garden.

Home maintenance and adaptations

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If you need changes to your home to make it safer, your local council’s adult social care team can advise you on the options available. In some cases, they may also offer a free assessment of your needs. Subsidised help is also sometimes available from councils to support with basic home repairs and adaptations.

To find out more: contact the Adult’s or Children’s Helpdesk at Gloucestershire County Council, request a professional assessment of your needs to determine what adaptations are necessary and if you are eligible for a Disabled Facilities Grant (DFG), and a professional will then assess your home and recommend the right adaptations.

Lighting at home

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Poor lighting can cause trips and accidents, especially if you already have poor eyesight. LED lights are bright and can save energy.

Citizens Advice: Compare how much electrical appliances cost to use

Keeping warm

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A warm home helps reduce illness and frailty. If you’re having trouble keeping your home warm, ask your GP or health worker about getting help from a social prescriber. Support may also be available through national schemes like the Warm Home Discount, Cold Weather Payments, and Winter Fuel Payments, as well as local advice and grants.