Stand Up To Falls

Being prepared in case you have a fall

Fear of falling, especially after a trip or fall, can lead to anxiety and avoidance of movement. This can weaken your muscles and increase fall risk, so it’s crucial to stay active and mobile.

Don’t wait until you fall. Creating a Falls Plan can be useful in reassuring you that you know what you would do if you did have a fall. Things to consider in your falls plan include:

• Think about how you might get up if you had a fall.
• Consider how you would get help if you fell. Do you carry a mobile phone, have a community alarm, or live with someone who can assist you?
• Know the ‘Rest and Wait’ Plan.

Rest and Wait Plan

• Call for help.
• Keep warm.
• Keep moving.

If you are concerned about falls, you should contact your GP or if you would like input from an occupational therapist or physiotherapist, you can self-refer to the NHS Community Adult Assessment & Rehabilitation Service by calling 01224 558399.

Keeping safe to avoid trips and falls

Follow these tips to keep your home hazard free!

Approaching your home

• Walkways are smooth and level.
• Paths are clear of clutter.
• Hedges and bushes are cut back.
• You have external/motion-sensor lighting.
• Any steps to the door have rails on either side.
• The threshold is low enough not to trip.

Hall and stairs

• Sufficient lighting; all bulbs are in place.
• Light switches located at both the top and bottom of the stairs.
• No loose rugs or mats to trip over.
• Stairs are clear of clutter.
• Handrails are sturdy and secure.
• Carpet is in good condition; no loose floorboards present.

Bathroom

• Any rugs, mats, or bathmats are non-slip.
• There are grab rails near the bath and toilet.
• You can easily reach the toilet paper.
• There is somewhere to sit if you feel dizzy.

Bedroom

• There is a lamp close to the bed.
• You have a nightlight or torch.
• The path to the bathroom is clear and well lit.
• There is a phone near the bed.
• Any rugs or carpets are secure.
• You have a way to support yourself when getting in and out of bed, if you need it.

Living room

• There is enough light.
• Every piece of furniture is necessary; too many tables and chairs can block your path.
• The furniture is stable.
• There is a clear path to walk through.
• Electrical cords are behind the furniture and not across the floor.
• There are no electrical cables you could trip on.

Kitchen

• The floor is clean and free of spills.
• Floor coverings are in good repair and securely fixed.
• The things you use most often are within easy reach.
• If you have a step stool to reach things high up, this should be stable and have a handrail.

For more information on home fire safety, visit firescotland.gov.uk.

Before you start

• Use a sturdy and stable chair, table, or worktop for support.
• Wear supportive shoes and comfortable clothes.
• You may feel muscle soreness the next day, which is normal. If you experience pain during or after the exercises, stop and seek medical advice.
• If you experience chest pain or severe dizziness, STOP IMMEDIATELY and contact your GP or 111 if your GP practice is closed.
• Try not to hold your breath – breathe normally during the exercises.

1. Sit to Stand

Sit tall near the front of your chair with feet hip-width apart. Lean forward and stand up slowly, using your hands if needed. Step back until your legs touch the chair, then lower yourself back down.

Repeat up to 10 times.

2. Heel Raises

Stand tall with your feet hip width apart. Hold your support. Slowly lift up your heels, keeping the weight over your big toes. Try not to lock your knees. Aim to lift for a slow count of 3 and lower for a slow count of 5 each time.

Repeat up to 10 times.

3. Toe Raises

Stand tall with your feet hip width apart. Hold your support. Slowly lift the front of your foot, keeping your knees soft. Try not to stick your bottom out. Lower the toes slowly. Aim to lift for a slow count of 3 and lower for a slow count of 5 each time.

Repeat up to 10 times.

4. Heel Toe Stand

Stand tall, holding on. Place one foot in front of the other so that your feet form a straight line. Look ahead and balance for 10 seconds – taking your hands off if possible. Take your feet back to hip width apart.

Repeat with the other foot in front, balancing for another 10 seconds.

5. Heel Toe Walking

Stand side on to your support. Walk 10 steps forward, placing one foot directly in front of the other. Look ahead and move slowly, holding on only if necessary. Return your feet to hip width, then turn toward your support.

Repeat in the other direction.

6. One Leg Stand

Stand close to your support and hold on. Balance on one leg, keeping your leg straight but your knee soft. Stand tall. Hold for 10 seconds.

Repeat with the other leg.

Watch the Super Six exercise videos

Follow along with our NHS Grampian colleagues using the seated or standing exercise videos.

Exercise

Exercise is a great way to maintain or improve strength and balance, and this can reduce the risk of falls.

Sport Aberdeen offers a range of exercise opportunities, from chair-based exercise to activities which are more dynamic. Our Active Lifestyles classes incorporate exercises to build muscle strength, improve balance, and increase flexibility and coordination.

For more information and to find a class that suits you, please contact the Active Lifestyles team.

Phone: 01224 507701
Email: activelifestyles@sportaberdeen.co.uk

Top tips for keeping safe in winter

Walking outdoors when it’s icy, snowy, or wet can be daunting and in these conditions, the risk of having a fall increases.

Take care to avoid slips and trips by avoiding unnecessary outings. Before you go out, ask yourself:

• Do I need to go out today or can I wait for better weather?
• Can I shop online or ask a family member, neighbour, or friend to collect essentials?
• If I do go out, do I have footwear with good grip?

Walk like a penguin

If we have to go outdoors, we can learn a lot from penguins about how to walk on icy surfaces.

If there’s ice below, take it slow. To walk like a penguin, it’s important to walk flat footed, take shorter steps, and point your feet out. Keep your hands by your sides, out of your pockets, and focus on your balance.

Keeping active indoors

If you find yourself indoors for a few days, think about activities you’ll enjoy in your own home, for example watching a good film or catching up with a friend on the phone.

Try to remain active. A little activity can help you to keep your strength and mobility. The Super Six exercises are quick and easy to do at home and all you need is a sturdy surface and sensible footwear.

Stand Up To Falls

Stand Up To Falls is a collaboration between Volunteer Falls Ambassadors, NHS Grampian, Sport Aberdeen, and Aberdeen City Health & Social Care Partnership.

Falls Awareness Sessions

The Stand Up To Falls team offers falls awareness in the community through our pop-up stand with information, top tips, and signposting.

Stand Up To Falls Awareness sessions are held in public places and spaces throughout Aberdeen in spring and autumn each year.

Look out for the team at the Vaccination & Wellbeing Hub, your local supermarket, and in cafes such as Michies Union Street and Dobbies Garden Centre.

Become a Falls Ambassador

Volunteer Falls Ambassadors are a vital part of the Stand Up To Falls team, helping with our falls awareness sessions in the community.

Falls Ambassadors will:

• Enjoy meeting new people.
• Have a positive and empathetic attitude.
• Be happy speaking to people and sharing falls prevention advice.
• Be available 4–6 times per year to volunteer.

Full training and support is provided to all volunteers and is an excellent opportunity to make a difference for people and help in the health and wellbeing of the community.

For more information or to express an interest, contact:

Phone: 01224 507701
Email: activelifestyles@sportaberdeen.co.uk

Sport Aberdeen

Sport Aberdeen delivers a range of physical activity opportunities designed to improve strength, balance and confidence, helping older adults reduce their risk of falls and maintain independence.

If you’re interested in exercise classes, volunteering, or becoming an ambassador, contact:

Email: ActiveLifestyles@sportaberdeen.co.uk
Phone: 01224 507701

Stay Well Stay Connected

In Aberdeen, many groups offer opportunities to connect and engage in various activities. To learn more, contact the Wellbeing Team:

Email: swsc@aberdeencity.gov.uk

Community Adult Assessment and Rehabilitation Service (CAARS)

Offers Occupational Therapy and Physiotherapy services for adults in Aberdeen City whose illness or injury affects daily activities.

Phone: 01224 558399

Bon Accord Care Telecare

Telecare refers to devices and systems that alert for help in case of a fall or problem at home. These devices provide peace of mind for you and your family.

Email: bacinfo@bonaccordcare.org
Phone: 01224 069800 (select option 2)

Scottish Fire & Rescue Service Home Fire Safety

For more information on how to keep safe at home, including advice on alarms, fire escape plans, and home fire safety visits, visit the Scottish Fire & Rescue Service website.