As we get older, lots of us may start to feel a bit unsteady on our feet and become worried about falling. The good news is there are lots of things you can do to stay steady on your feet and prevent falls.

What can I do to prevent a fall?

Although falls become more of a concern as we get older, they aren't inevitable. There's a lot you can do to reduce your chance of having a fall, even if you've had one in the past. 

If you've noticed you're starting to feel unsteady on your feet and it's stopping you doing the things you used to do – whether it's down to your health, your activity levels or your home environment – it's important to reach out and ask for help. You might be reluctant to do this but admitting that things have changed could help you stay independent for longer.

Stay active

You might think that moving less will help you avoid a fall, but moving more and staying active is the best thing you can do to stay as mobile and independent as possible. Being active can help you maintain your strength, balance and coordination, which can help you prevent falls. This doesn't have to mean doing vigorous exercise. Why not take a walk if you are able or try some simple chair-based exercises?

Eat well

It’s important to keep an eye on your appetite and try and make sure you’re eating well. If this is tricky though, it's always better to eat something rather than nothing – even if it's small snacks throughout the day instead of 3 main meals, or a slice of cake. Getting enough energy is important in keeping up your strength and preventing falls.

Keep hydrated

As well as eating well, you should make sure you’re drinking lots of fluids, you need 6 to 8 glasses a day. This doesn’t have to be just water. Tea, coffee and low-sugar or sugar-free squash are fine too. When it’s hot, drink a little more to make sure you stay hydrated. If you don’t drink enough, it’s likely that you’ll start to feel lightheaded or dizzy and this will increase your risk of a fall. 

Take care of your eyes

Sight problems are common in later life, so it's important you look after your eyes in any way you can. Your vision plays a vital role in keeping you balanced, so having your eyes tested can help reduce your risk of a fall. Get your eyes and glasses prescription checked regularly – at least every 2 years. This is important even if you think your sight is fine, as opticians can detect eye conditions at an early stage.

Check for hearing problems

The risk of hearing loss increases as we get older, but people often wait several years after noticing their hearing is getting worse before raising it with their doctor. Our hearing is essential to maintaining balance, so it's important that you look after your ears and check for hearing problems. Talk to your doctor as soon as soon as you notice your hearing isn't what it used to be. The problem may be something easily treated, such as a build-up of ear wax or an ear infection, or it may be that you need to be referred for a hearing test and prescribed an NHS digital hearing aid in one or both ears. 

Manage your health conditions and medicines

Low blood pressure and poorly controlled diabetes can make you feel faint or dizzy, as can certain medicines or being on a lot of medication. Let your doctor or pharmacist know if you experience side effects like these – they may need to check the dosage you're on or look consider alternatives. Alcohol can increase your risk of falls, it’s worth knowing that it can also interact with some medicines in a way that affects balance. Check the leaflet that comes with your medicine for possible side effects.

Think about your foot health and footwear

Problems with your feet can affect your balance and increase your risk of tripping or falling. Report any problems with your feet, such as pain or decreased sensation, to your doctor or practice nurse. It's also a good idea to keep your toenails short.  It's also important to make sure you're wearing appropriate footwear. For example, you should avoid wearing high heels. Instead, wear high-sided shoes with low heels, thin soles and good grip. And to avoid slips around the house, don't walk around with bare feet, socks or tights. 

For further guidance visit www.ageuk.org.uk