The national Preventing Falls programme encourages healthy ageing through practical advice and exercise resources that help strengthen muscles, increase flexibility, improve balance and maintain independence.

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How can I stay steady on my feet?

Falls result from many different factors but they are not an inevitable part of ageing.

Make sure you are aware of the following factors.

Exercise. Exercising regularly can help to reduce the risk of falling. Our video, 'Be Strong, Be Steady', contains strength and balance exercises that are proven to reduce your risk of a fall.

Visit our Online shop or call 0844 557 5336 to order. The video is also available in Punjabi, Cantonese and Bengali.

The Balance training website helps you to identify your risk of falling and to plan an exercise programme around your needs and requirements.

Keep feet healthy. Foot problems can increase the risk of falls. Talk to your chiropodist about keeping your feet healthy and wearing the correct type of shoes.

Medicines. Some medicines can make you dizzy and increase your risk of a fall. If dizziness is one of the side effects of any medication you are taking, or if you take more than four different medicines, ask your GP or pharmacist for a medicines review.

Check your eyesight. Eye tests are free if you are over 60. Make sure you have a regular eye test with your local optician.

Home safety. Think carefully before doing hazardous tasks such as standing on chairs to reach high places or stretching to change a light bulb. Take care on the stairs and make sure you have good lighting, especially around stairwells. Talk to your GP if you have any concerns.

Vitamin D. Vitamin D helps keep bones healthy and strong. It is found in some foods but is mostly formed by sunlight on the skin.

Osteoporosis. The chance of developing osteoporosis (brittle bones) increases as we age. Keep your bones healthy by eating a diet rich in calcium and vitamin D and taking regular, weight-bearing exercise. Discuss osteoporosis the next time you visit your GP or nurse.

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What should I do if I fall?

• Get help and try not to panic. Try to attract attention by banging on the floor or wall. Use your personal alarm or call 999 if you can reach a phone.
• If you can't get help and you are not hurt, try to get up. A lot of the problems people experience after a fall come from lying on the ground for too long and getting cold. If you can't get up, use a piece of sturdy furniture to try and pull yourself up.
• Keep warm. If you're unable to get up, tense your arm and leg muscles and cover yourself with a coat or whatever you can find to keep yourself warm.

The importance of having your fall assessed

Always tell your GP if you have a fall, as there are a number of things that can be done to help you maintain your independence.

You should be offered a falls risk assessment by a trained healthcare professional. This may be done at the doctor’s surgery or you may be asked to go to a specialist clinic. The aim is to uncover anything that might make you more likely to fall and to see if there are specific things that can be done to help.

The assessment should:

• Include simple tests to see if your balance and walking could be improved.
• Consider hazards in your home.
• Assess the medicines you take.
• Check your eyesight and glasses.
• Find out if you have any fears about falling.
• See if you have any foot problems.
• Check whether you are at risk of osteoporosis.
• Test how well your body's nervous system is working.
• Check whether you have problems with memory.
• Explore any unexplained blackouts or faints.

The doctor or nurse will then devise a plan to help you reduce your risk of falling.

The National Institute for Health and Clinical Excellence (NICE) has produced a free information booklet on falls for older people, their families and carers. Visit the NICE website to download a copy.

Where can I find out more about local strength and balance exercise programmes?

There is no national register for strength and balance exercise classes, so finding them can require some investigative work!

• First try your local GP. He/she may be able to recommend a local exercise class.
• Primary Care Trusts (PCTs) should have a Falls Co-ordinator. Some PCTs hold strength and balance classes.
• Some local councils run exercise classes aimed at certain community groups.
• Local Age Concern centres, leisure centres, libraries and the local press may have information on local exercise classes.

What if there are no services available locally?

Unfortunately in some areas there are no exercise classes for older people. Approach your local council or PCT and ask if a service can be set up. It may be that they wish to see demand from more than one person - if that's the case, consider getting in touch with a local older persons' forum. See the Forums page for more information.