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Six Steps to Staying on Your Feet

Posted on January 17th, 2019

Make your home safe and well lit
• Look out for things that could cause you to trip or slip e.g. trailing wires, clutter, rugs, loose or frayed carpet. Either remove them or make them safe.
• Avoid standing on stools or chairs.
• Look after your feet – keep your feet clean to prevent infection and keep your toenails short
• Make sure your slippers or shoes are well fitting around your ankle and are not loose or backless. They should have a thin sole and a good grip.

If you ever feel dizzy or faint when getting up from your bed or chair.
• Ask your GP or Pharmacist to check your
• Ask for a sitting to standing blood pressure check
• Think about limiting your alcohol intake as it can take longer to leave your system as you get older.

Take your time
• Never rush to the front door or telephone – if it is important they will wait or call back.
• When getting up out of bed or from a chair sit up straight, take some deep breaths, move your feet up and down to pump the circulation in your calf muscles before standing – this will help to prevent dizziness.

Make sure you have regular eye and hearing checks
• Avoid smoking –smoking can increase the risk of cataracts.

Eat well and drink adequate fluids
• Eat a well-balanced and varied diet.
• Drink at least 8 cups of unsweetened drinks per day including water, tea, soups.
• Vitamin D supplements of 10 microgrammes per day are recommended to keep bones and muscles healthy.

Stay Active
• Focus on activities that strengthen your legs and challenge your balance like gardening, dancing, brisk walking, tai chi, chair based exercises.

Contact Falls Prevention Service if you would like any further advice about preventing falls or wish to attend an exercise programme to improve your leg strength and balance 0151 541 770

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