Afraid of falling

1. How worry can make a fall more likely

It often goes round in a circle.

1. The worry starts, sometimes after a fall and sometimes with no fall at all. Source: NIA
2. So you do less: less walking, less shopping, fewer visits and outings. Source: NIA
3. Doing less means missing what keeps legs and balance strong. Exercise that improves balance and makes the legs stronger lowers the chance of falling. Source: CDC STEADI
4. Staying active is what actually helps prevent falls. So the way out of the circle is to keep moving, safely, with the right help. Source: NIA

2. A quick look at your own week

Four taps. Not a test and not a score. Nothing is saved.

1. Do you worry about falling, even if you have not fallen? YesNo
2. Have you cut back on walking because of that worry? YesNo
3. Have you cut back on shopping or errands? YesNo
4. Have you cut back on seeing people or going out? YesNo

The questions come from the activities NIA names. Source: NIA

How steady do you feel doing everyday things? Rate your balance confidence on the home page.

3. What helps

Small steps, with the right help.

1. Tell a clinician that you worry about falling, right away. Say it the same way you would say you fell or feel unsteady. Source: CDC STEADI
2. Balance and leg-strength exercise. It lowers the chance of falling, and it helps you feel better and more confident. Tai chi is one example. Ask your clinician which program is right for you. Source: CDC STEADI A short routine to start from, with its safety notes: a few minutes of balance practice.
3. A class made for this worry: A Matter of Balance. It is designed to reduce the fear of falling and help people be more active. Eight two-hour sessions in a small group of 8 to 12, led by two trained coaches, in person or remote. You practise exercises, learn to get up and down safely, and make small changes at home. It is meant for people who have started to cut back because of a worry about falling. Source: NCOA
4. To find classes and services near you, call or text the Eldercare Locator at 1-800-677-1116, or search by location online. It is a public service that connects older adults and families to services in their community. Source: Eldercare Locator (ACL)
5. Stand up slowly. Getting up too quickly can make blood pressure drop and leave you wobbly. Ask to have your blood pressure checked lying down and standing. Source: NIA
6. Keep both hands for railings, and your feet steady. Carry things in a shoulder bag or backpack so both hands can hold on. Non-skid, rubber-soled, low-heeled shoes; not socks or smooth-soled slippers on floors or stairs. Source: NIA
7. A cane or walker, if you need one, sized for you. A physical or occupational therapist can help you choose one and teach you to use it safely. Source: NIA

4. Have a plan in case you fall

Knowing what you would do is part of getting back out.

1. Keep a charged phone with you at all times. Source: NIA
2. Arrange a daily check-in with a family member or friend. Source: NIA
3. An emergency response button on a necklace or bracelet, or a watch with that feature, is another option. Source: NIA
4. Know how to get up safely when you are not hurt: rest, roll onto your side, get onto hands and knees, crawl to a sturdy chair. The steps are on helping after a fall. Source: NIA