Falls Prevention Service - Quality Life Enablement

28/10/2025

2 Simple & Quick Balance Exercises

These exercises are meant to make you wobble — that’s how you challenge and improve your balance!

Before you start, make sure you’re safe:
Stand next to something steady, like your kitchen counter, the back of a sturdy sofa, or a dining table.
In my video, I have a wall and a yellow chair nearby — but the chair isn’t very stable, so I wouldn’t recommend using one that could tip easily.

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1️⃣ Stand on one leg
Hold for 30 seconds, then switch feet.

2️⃣ Tandem stand
Place one foot directly in front of the other (heel to toe) and hold for 30 seconds, then switch which foot is in front.

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✅ Keep your posture upright throughout — try not to lean or collapse forward.

✅ The goal is to do these without holding on, but that’s something to work up to.
If you need support at first, that’s completely fine! You can try lightly lifting your hand on and off the surface until you build up your confidence and balance.

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Safety Note:
These can both be challenging.
If you’re unsure whether you can do them safely, please avoid them or have someone with you — such as a family member — who can help steady you.
There are also ways to adapt these exercises to make them easier or harder.
Feel free to contact me to discuss these.

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27/10/2025

🌍 World Occupational Therapy Day 2025 🌍

Myth:
“Occupational Therapists just hand out aids and equipment.”

Truth:
Occupational Therapists support people to do the daily activities (or occupations) that are meaningful and important to them — whether that’s making a cup of tea, getting out to the shops, gardening, dressing, or staying active in the community.

In the context of falls prevention, Occupational Therapists look at the whole picture.
We identify what may be increasing someone’s risk of falling — this could be balance, confidence, the home environment, or daily routines — and then work together to create strategies that help keep them safe and independent.

Yes, sometimes this may include recommending equipment or adaptations…
…but it can also involve:
• Developing tailored exercise or movement plans
• Supporting confidence and steady walking
• Teaching techniques for daily activities
• Reducing trip hazards at home
• Working alongside family or carers
• Encouraging meaningful activity to keep bodies strong and minds active

The goal is always the same:
To help people stay safe, steady, and independent in their own lives.

24/10/2025

✨ Can certain medications increase the chances of having a fall? ✨

Yes — some medications can cause side effects such as dizziness, drowsiness, confusion or changes to your balance and walking. These can all increase the risk of falling.

It’s also well known that taking 5 or more different medications a day (known as polypharmacy) can raise the risk further. This is why regular medication reviews with your GP or pharmacist are so important.

If you notice new symptoms after starting or changing a medication, please speak with your GP. 💛

Supporting older adults to stay active, independent and steady is always the goal.


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23/10/2025

✨ Falls Alarms – A Must-Have for Anyone at Risk of Falling ✨

I speak to so many people who tell me they don’t need a falls alarm because they always have their phone with them.

However, from many conversations with people who’ve actually experienced a fall, I’ve learned that in the moment — during the panic and shock — our minds can go completely blank.

Simple things like finding your phone or remembering how to use it can suddenly slip your mind.

That’s why having a falls alarm can make such a big difference. With just one button to press, it’s simple, quick, and can get you the help you need straight away.

Here in Sheffield, these are called City Wide Care Alarms, but they may be known by different names elsewhere.

If you or someone you care for is at risk of falling, I’d really recommend looking into one of these. 💛

21/10/2025

☕ The Link Between Caffeine and Falls — Should You Switch to Decaf?

A study in a care home found that when residents switched to decaf hot drinks, toilet-related falls dropped by 30%.

Caffeine is a diuretic, meaning it can make people need the toilet more often and more urgently — especially at night, when many falls occur.

Some hospitals now only serve decaf drinks because of this.

But what about people living at home?
So far, there’s no clear research on whether switching to decaf reduces falls for those living in their own homes, the studies have focused on care home/hospital settings.

However, if you experience toileting or continence issues and enjoy decaf, it may be worth trying.

21/10/2025

Two essential in one picture...

Tea and exercise!

20/10/2025

☀️Myth-Busting Monday 🌞

Myth: Most falls “just happen” for no reason.

Truth: There’s almost always a reason — or a combination of reasons — why a fall occurs.

It might be something physical like balance, strength, or vision…
Environmental factors such as poor lighting or trip hazards…
Or even medication side effects, footwear, or rushing when tired.

Figuring out the cause can be complex, but it’s essential for preventing another fall.

That’s where an Occupational Therapist comes in — assessing your home, daily routines, and mobility to spot hidden risks and help you stay steady and independent.

Every fall has a cause — understanding it helps prevent the next one.

19/10/2025

17/10/2025

👉 Does your exercise programme meet national guidelines?

When it comes to preventing falls, not all exercise programmes are created equal.

The NICE guidelines (National Institute for Health and Care Excellence) set out clear recommendations for what an effective falls prevention exercise programme should include.

According to NICE, your programme should:
1️⃣ Be tailored to your individual abilities and goals.
2️⃣ Progress gradually — exercises should get harder as you improve.
3️⃣ Be reviewed regularly to make sure it’s still right for you.
4️⃣ Run long enough to build strength, confidence, and daily activity habits.

If your programme doesn’t include these, it may not meet national standards — and you might not get the full benefit!

These principles are based on strong evidence that the right exercises, done consistently and safely, really do reduce falls and keep older adults independent.

If you’re unsure whether your current exercises tick all the boxes, feel free to get in touch — I can help you check!

16/10/2025

🍂 In Sheffield we are so lucky to have so many beautiful out outdoor spaces (such as Riverlin which you can see in the pictures). And lets be honest, there is nothing more satisfying than walking through crunchy leaves.

But from a Falls Prevention perspective just be aware that...

Fallen leaves can make paths slippery, especially when wet. They can also hide uneven surfaces or trip hazards beneath them.

If you or a loved one are heading out for a walk:
✅ Wear sturdy shoes with good grip
✅ Take your time on leaf-covered paths
✅ Keep outdoor paths around your home clear where possible

A few small precautions can make all the difference in staying safe and enjoying the season.

15/10/2025

✨ 3 Tips to Make Standing Up Easier ✨

If you ever find it difficult to get up from your chair, these simple adjustments can make a big difference 👇

1️⃣ Move to the front of the seat – this gives you more room to lean.
2️⃣ Lean your body forward – get your nose over your toes!
3️⃣ Think about moving your body forward, not straight up – that momentum helps you stand more smoothly and safely.

Sometimes you just need a little tweak to yout technique and an Occupational Therapist can help to identify these.

If you’re finding standing up harder lately, it might be worth checking in on your strength and balance too — both can be improved with the right exercises.