If you live in Edinburgh you may find this information useful.
What to do if you fall
You can find out what to do on the NHS Lothian Falls Support page.
Be prepared in case you fall
- NHS Inform shows you how to be prepared and know how to get up off the floor.
- The Up and About and Worried About Slips, Trips and Stumbles booklets provide information on how to make a plan in case you fall.
- If you have a mobile phone, keep it charged and on you, even at home.
- You or your health or social care practitioner can request a falls assessment of you and your home environment by calling Social Care Direct on 0131 200 2324.
- A community alarm can alert for help if you fall. You can find further information on community alarms in Edinburgh on the Edinburgh Health and Social Care Partnership website. You can apply for an alarm online or phone Social Care Direct.
Ways to reduce your risk of falls
How is your health?
- Dizziness, blackouts, fainting?
- Headaches, chest pain or palpitations?
- Do you manage your health conditions well?
Your GP can help with these. It is important to tell your GP if you have had a fall.
Are you taking medications?
Some medications can increase your falls risk. Ask your pharmacist or GP for a medication review.
More information can be found on the NHS Lothian Community Pharmacy page.
How is your eyesight?
- Getting your eyesight checked regularly is important.
- Visit NHS Inform for information about getting your eyes checked.
- You may be entitled to a free eye test.
- Contact your local optician to arrange an appointment.
Do you hear well?
It is a good idea to get your hearing tested regularly. Your GP can arrange a referral to Audiology. Many opticians also offer hearing tests free of charge.
How are your feet and shoes?
Foot problems and shoes that are well worn or don’t fit well can increase your risk of falls. A podiatrist can help you and you can self-refer to Podiatry. It is a good idea to to have shoes that have good grip, especially during winter and to consider replacing your shoes if they are well worn or don’t fit well.
Do you have any pain or injuries?
Pain and injuries can make you less steady on your feet.
You may find these musculoskeletal self-help resources useful.
Your GP surgery can refer you to a physiotherapist. If you live in Edinburgh, you can self-refer to physiotherapy.
How is your walking?
Balance is important to reduce your risk of falls. If you think a walking aid could help, a physiotherapist can help with this. If you live in Edinburgh, you can self-refer for a walking aid assessment.
Alternatively, you can self-refer for a walking aid assessment at the Disabled Living Centre.
How is your home environment?
There are often ways to make your home safer. You can use this guide to prevent falls by identifying falls at home.
You may benefit from equipment to make you home safer and easier to live in. Your health professional can assess and refer you for this. If you live in Edinburgh, you can order community equipment and minor adaptations yourself.
Alternatively, you can request handrails and ramps from Care and Repair.
Do your have enough energy?
Eating well and drinking plenty of water are good ways of making sure you have enough energy.
Are you having bladder issues?
Sometimes getting to the toilet in time can be a concern. You can find out more information and self refer to the Continence and Pelvic Physiotherapy Service. You may also find this free app, Squeezy, useful.
Are you keen to have strong bones?
Eating foods with plenty of calcium and taking the right amount of vitamin D can help maintain healthy bones. The Royal Society for Osteoporosis has excellent resources available, including this introduction. Your GP can help if you are not sure.
Are you getting enough activity?
Staying active – we are all recommended to take at least 150 mins of exercise a week including strength and balance exercises twice a week. For more information, see the Physical Activity Benefits for Adults and Older Adults leaflet. There are lots of health benefits that come from doing this including reducing the risk of falls.
You can look here for strength and balance exercises suitable for doing at home. The Super 6 Balance Challenge also has a range of six exercises that can help improve your balance.
These exercise and activity options can help you stay active and reduce your risk of falls. They are available in Edinburgh.
Balanced Life is a programme delivered by Edinburgh Leisure, for anyone who has had, or is at risk of having, a fall. If you feel you would benefit from taking part in Balanced Life, speak to your health practitioner who can refer you. Each weekly session includes specific exercises designed to improve balance, endurance, strength and flexibility.
Movement for Memories , also delivered by Edinburgh Leisure, is designed to support people living with dementia to be active. If you have dementia, you can be referred to Movement for Memories by your healthcare practitioner, or you can complete the online self-referral form.
Ageing Well, delivered by Edinburgh Leisure in partnership with NHS Lothian, offers a range of accessible and enjoyable city-wide activities which support people to become and remain active in later life. All Ageing Well activities are subsidised by voluntary contributions from as little as £1. Everyone enjoys different activities and you might find something that suits you here.
Walking Scotland: There are lots of ways to be active. Walking Scotland is a Scottish charity that provides health walks in local areas. You can follow this link to find a health walk local to you by searching with your EH postcode and checking the map for options that might suit you.
NHS Lothian Charity’s Green Health programme works in partnership with NHS Lothian and third sector partners to develop and deliver greenspace improvements and activities for patients, staff and communities.
Lots of activities you do regularly and enjoy all help with staying active!
