Moving around safely to help prevent falls

As we age changes to our bodies can take place, affecting the way we move around. These changes can contribute to your risk of falling, increasing the likelihood of a trip or loss of balance.

How your body can change

Some of the changes you might notice include:

loss of strength and power in leg muscles, which can cause difficulties in carrying out everyday tasks – like getting out of bed, rising from a seat, going up or down stairs or getting dressed
Shuffling when you’re walking or turning, and difficulties cleaning your feet
stiffness and loss of movement at the hips and ankles
loss of strength in the upper body and back, which can make you lean forward when you stand and walk
tiredness when walking any distance

As well as normal ageing, these changes can be a result of:

health conditions – like arthritis and Parkinson's disease
new or old injuries
lack of physical activity
the side effects of some medicines, although this is less common

What can I do?

keep active and do some exercise to help your strength, balance and flexibility – this can make a big difference
manage your medication well
take care of your feet

Finding it difficult to move around?

If you’re having difficulty moving around you might also consider:

Walking aids

If you feel that you need some support when moving around, speak to a physiotherapist or occupational therapist about getting a walking stick or another type of walking aid. Walking aids are most helpful when they've been properly matched to your needs and fitted especially for you.

If you use a walking aid already:

make sure it has been chosen and fitted especially for you. A stick or frame that's the wrong height can make your walking, balance and posture worse
keep it clean and in good working order, and check the rubber stoppers or wheels for wear. Your local pharmacy or physiotherapy department should be able to help you replace worn down rubber stoppers
make sure your home is set up to enable you to use the walking aid safely. You may need to re-arrange furniture and other obstacles

Watch our mobility aids videos

Equipment and adaptations

You might also consider the use of equipment, or adaptations, which can help you keep safe and mobile around the house. These are especially useful if you have difficulty with everyday tasks, such as:

walking up and down stairs
getting on and off chairs or the toilet
getting in and out of the bed or the bath or shower

Care Information Scotland provides more information about equipment and adaptations, as well as funding guides for different types of housing.

Shelter Scotland also provides information about adapting your home, as well as where to get help with repairs, improvements and adaptations.

Seeing a physiotherapist

If you need help to move around safely, a physiotherapist can:

check how you get around inside and outside your home and, if required, provide the right walking aid for you
assess your movement, balance and muscle strength and suggest exercises to do at home or at a local class

Your local health centre can help you find a physiotherapist.

Seeing an occupational therapist

An occupational therapist can also help you to stay active and safe by:

checking how you manage your daily activities
arranging for you to get equipment – such as rails or walking aids – to make your life easier
helping you find better ways to carry out everyday tasks around the home

If you would like further advice, or are having difficulties with everyday tasks, you can ask to be referred to an occupational therapist by contacting your local social work department, or health centre.

If you have Parkinson's disease and are at risk of falling, Parkinson's UK have information on occupational therapy and Parkinson’s explaining how occupational therapy can help.

Safety tips if you're unsteady on your feet

Walk tall, let your arms swing naturally at your sides and look straight ahead. If you can, try to lift your feet and take equal length steps. If you need to look down, do this with your eyes and not your head.

Always take your time when getting up from a chair or your bed because your blood pressure can drop when you stand up and your body may take time to adjust.

If you feel dizzy when you get up, try moving your legs in a slow marching action before standing up. If feeling dizzy is a problem for you, ask your GP for advice.

Getting up during the night

If you're unsteady on your feet and need to get up during the night, planning ahead will help you to move around safely.

What can I do?

Do

make sure that you put a bedside lamp on
put on your slippers and glasses, if you wear them
sit for a moment on the side of the bed and move your legs in a slow marching action before standing up slowly

If you find that you're getting up to the toilet more frequently in the night, ask your GP for advice.

Find your local GP practice

Where to start

Think about how you currently move around inside, and outside, your home:

what positive things do you already do to move around safely?
what changes can you make that might help?
how will you make these changes?
who do you need to talk to?

Telecare Self-Check online tool

Visit the Telecare Self-Check online tool to find the right support for you in your area. This easy to use online tool allows you to find helpful information on telecare services that could help you live independently at home for longer.