In his latest blog, Bluebird Care Calderdale’s Shabir Hussain looks at the causes of falls and how falls prevention embraces a combination of approaches.
As we head into March and the days begin to brighten, it’s a good time to think about staying steady on our feet. Falls are not an inevitable part of ageing – but they are common. In the UK, around one in three people over 65 will experience at least one fall each year. The good news is that most falls are preventable with the right support, awareness and small practical changes.
At Bluebird Hub, we’re often asked: What actually causes falls? And what really works to prevent them? Here’s what the latest research and guidance tell us.
Falls are often preventable
What Causes Falls?
Falls rarely have a single cause. They usually happen because several small factors combine at the same time. Current research highlights four main areas:
1. Changes in Strength and Balance
As we age, we naturally lose some muscle strength and balance control. This can affect how quickly we react if we trip or lose our footing.
2. Health Conditions and Medication
Conditions such as arthritis, diabetes, Parkinson’s, heart problems or poor vision can increase fall risk. Some medications – especially those for blood pressure, sleep or anxiety – may cause dizziness or drowsiness. A medication review with a GP or pharmacist can be very helpful.
3. The Home Environment
Loose rugs, trailing wires, poor lighting, cluttered stairs and slippery bathroom floors are common hazards. Many falls happen at home, often in familiar spaces where we may feel “too confident”.
4. Confidence and Fear of Falling
Interestingly, fear of falling can increase fall risk. When someone becomes anxious about movement, they may reduce activity levels, leading to weaker muscles and poorer balance over time.
What Does the Evidence Say Works?
Research is very clear on one point: strength and balance exercises are the single most effective way to reduce falls risk. Regular, targeted exercise can reduce falls by up to 30%.
Other effective strategies include:
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Home hazard checks and simple adaptations
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Vision tests and appropriate glasses
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Medication reviews
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Good footwear
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Staying socially and physically active
A combined approach works best.
Above: Strengthening exercises are a great prevention tool
Practical Tips to Help Prevent Falls
Here are some simple, evidence-based steps you or a loved one can take this spring:
1. Strengthen Your Legs and Improve Balance
Exercises that focus on balance and leg strength are key. Examples include:
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Standing on one leg while holding a sturdy surface
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Heel-to-toe walking
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Gentle squats using a chair for support
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Seated-to-standing repetitions
Community classes such as chair-based exercise, Tai Chi, or supervised strength programmes can be particularly effective. Even small improvements in strength can make everyday tasks – getting out of a chair, climbing stairs, stepping off a kerb – much safer.
2. Make Your Home Safer
A simple home check can make a big difference:
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Remove loose rugs or secure them with non-slip backing
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Ensure stairs are well lit and have sturdy handrails
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Clear clutter from walkways
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Use non-slip mats in bathrooms
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Keep frequently used items within easy reach
If needed, occupational therapists can advise on grab rails or small adaptations that improve safety without changing the feel of your home.
3. Check Your Footwear
Shoes should fit well, support the heel and have non-slip soles. Slippers with backs are safer than loose slip-ons. Walking in socks on polished floors can increase risk.
4. Have Your Eyes and Medications Reviewed
Regular eye tests are essential. If you wear varifocals, be cautious on stairs, as depth perception can be affected. Ask your GP or pharmacist to review medications if you experience dizziness or light-headedness.
5. Stay Active and Connected
Regular movement maintains strength, coordination and confidence. Walking outdoors (when pavements are safe), gardening, dancing, swimming or group exercise all help. Social connection also reduces isolation and supports wellbeing, which in turn keeps people more active.
Above: Check you home for trips hazards, including lose carpets & rugs, electrical cables and clutter
A Seasonal Reminder
March can bring brighter days – but also wet pavements and unpredictable weather. Take extra care on slippery surfaces, wear supportive footwear outdoors, and don’t rush. Allow yourself a little extra time.
If you have fallen before, it’s important to mention it to your GP, even if you weren’t injured. A “near miss” is also worth discussing. Early action can prevent future falls.
The Bigger Picture
Falls prevention is not about wrapping people in cotton wool. It’s about maintaining independence, confidence and quality of life. The aim is to help people continue doing the things they enjoy – safely.
For families and carers, gentle encouragement, practical support and small environmental changes can make a real difference. A conversation about falls does not need to feel alarming; it can simply be part of staying well and active.
If you would like further advice about staying safe and independent at home, or support with strength-building routines, the Bluebird Care team in your area can help guide you to appropriate local services.
This spring, let’s focus on strength, confidence and small steps that make a big difference. Staying steady means staying independent – and that’s something worth investing in.
Home Care is another major factor in staying safe in your own home in later life. Please visit our website for a look at our services, plus you can book a free consultation to explore your needs. Visit Bluebird Care’s Website.
