Keep your muscles strong

Strong muscles and good balance are the best protection against falls.

• aim to do strength and balance exercises at least twice a week
• simple exercises include sit-to-stands, heel raises and Tai Chi
• keep active every day – even regular walking helps maintain strength and confidence
• examples of strength exercises can be found on the NHS website: Strength exercises – NHS.

Eat well to maintain muscle strength

As we get older, we naturally lose muscle (known as sarcopenia), which can increase the risk of falls.

Eating protein-rich foods every day, combined with regular strength exercise, can help improve muscle health. Try to include protein-rich foods at every meal.

Protein-rich foods include:

• meat, fish and eggs
• milk, yoghurt and cheese
• beans, lentils and tofu.

Please refer to the Protein guide for patients leaflet for further tips and guidance.

Speak to a healthcare professional if you have lost weight without trying, have a poor appetite or feel weaker than usual, as extra nutritional support may help.

Stay well hydrated

Not drinking enough can cause dizziness, low blood pressure and confusion, increasing the risk of falls.

• aim to drink regularly throughout the day (aim for six to eight glasses) unless you have been advised to restrict fluids
• stand up slowly if you feel light-headed.

Please refer to the Healthy hydration leaflet for more information.

Vitamin D

Vitamin D helps keep muscles working well and supports bone health.

Consider taking a 10 microgram (400 IU) vitamin D supplement daily, particularly during autumn and winter or if you spend little time outdoors. Speak to your GP or pharmacist if you are unsure whether you need a supplement.

Other ways to reduce your risk

• review your medicines regularly, especially if they cause dizziness or drowsiness
• have regular eye tests and wear well-fitting, supportive footwear
• make your home safer by improving lighting, removing trip hazards and using handrails where needed
• if you fall, or have repeated falls or dizziness, seek medical advice.

Remember

Strong muscles, good nutrition, enough fluids and adequate vitamin D can all help you stay steady, reduce your risk of falls and remain independent.