Falls Prevention Sheffield - Quality Life Enablement

06/02/2026

Staying strong in your arms is key for long‑term independence.

Here are 3 simple exercises to strengthen your upper body using just a resistance band and a dining chair.

Always check with a health professional to make sure these are right for you.

1️⃣ Upper Back Pull‑Apart

Helps you stay upright and makes pulling tasks easier, like opening doors or pulling on a jumper.

Hold the band in front of you with your knuckles facing the floor. Keep your elbows tucked in.
Pull your hands apart, squeeze your shoulder blades like you’re holding a pencil between them, hold for 3 seconds, then slowly return.

Aim for 5–10 reps each arm, up to 3 rounds

2️⃣ Bicep Curl

Strengthens the front of your arm for lifting things like shopping or pots and pans.

Stand on one end of the band and hold the other end in your fist with your thumb on top.
Keep your elbow close to your body. Slowly pull the band up toward your shoulder, then lower with control.

Aim for 5–10 reps each arm, up to 3 rounds.

3️⃣ Chest Press

Works the muscles that help with pushing up from a chair or pushing a door open.

Wrap the band around the back of the chair.
Hold one end in each hand with your elbows tucked in.
Push your hands straight out in front of you, hold for 5 seconds, then slowly return.

Aim for 5–10 reps, up to 3 rounds.

04/02/2026

Older Adults — Don’t skip Upper Body Exercises!

2 reasons why arm strengthening exercises matter:

1. Upper body strength is a huge part of staying independent. It makes everyday tasks doable — dressing, carrying shopping, opening jars and so many more important every day activities.

2. Falls management exercise plans often focus on leg strenght but upper body strength also matters if you ever end up on the floor after a fall. Strong arms help you push yourself up and get back on your feet or on to a chair safely.

Your upper body is a big part of long‑term independence and safety — so don’t overlook it.

My next reel will cover 3 simple upper‑body exercises you can start using straight away. Follow this page so you don’t miss them.

02/02/2026

Looking at making an older adults home safer for them? Consider grab rails in these 3 locations :

👉 Next to the toilet - making it safer when sitting down /standing up and for keeping balance when managing clothing.
👉 In the shower - a rail can offer stability when it is wet and when stepping in and out of the cubicle.
👉At the front/back door - particularly when there are access steps.

An occupational therapy home assessment can give you individualised recommendations on grab rails placement alongside other aids/adaptations that may help promote safety and independence.

As an Older adults Occupational Therapist I offer comprehensive home assessment and falls risk assessments for those who want to stay safe, steady and independent in later life.

Reach out today!
☎️ 07524555188
📧 info@qualitylifeenablement.co.uk

31/01/2026

Struggling with walking? Watch this!

Did you know we spend around 40% of walking time balancing on one leg?
So if standing on one leg feels wobbly, it can absolutely affect how steady you feel when you walk.

A simple way to build confidence is to practice single‑leg stands — safely.
Stand next to a firm surface like a kitchen counter or the back of the sofa so you can steady yourself if needed.
Lift one foot, hold on as much as you need, and gradually reduce your support over time.

If walking is becoming difficult, a mobility assessment with a health professional can help you understand what’s causing it and what will make the biggest difference.

As an Occupational Therapist specialising in older adults, I offer comprehensive falls risk assessments and 1‑1 rehabilitation to help you stay safe, steady, and independent at home and in the community.

Reach out today
📞 07424555188
📧 info@qualitylifeenablement.co.uk

30/01/2026

Freebies from Sheffield Mobility

!!!!TOO LATE, THEY HAVE GONE!!!!!

TRIPLE ROLLOVER FRIDAY FREEBIE ⭐
(Yes… THREE. We went wild.)

It’s Friday, which means FREEBIE O’CLOCK 🙌
And this week it’s a TRIPLE ROLLOVER, so you’re getting ALL of this goodness:

🚽 Toilet seat raiser
🦶 Foot cleaner with pumice stone (goodbye crusty heels)
🛋️ PLUS a Lap Tray – in pink or blue, your choice 💅

⚠️ PLEASE READ BEFORE YOU PANIC ⚠️
❌ This is NOT a competition
❌ No forms
❌ No hoops
❌ No “tag 57 friends” nonsense

✅ It is a proper FREEBIE
✅ First come, first served
✅ One per person

If it doesn’t get snapped up this week, it rolls over to next Friday like a boss 🙌

💬 “Okay… but what’s the catch?”
There isn’t one.
No pressure. No gimmicks. No spam.
We just prefer giving useful stuff away instead of throwing money at ads 😎

All we ask:
❤️ Tell a friend
❤️ Share the good vibes

If you need it — grab it.
If you don’t — help someone who does 💙

30/01/2026

Hydration plays a huge role in staying safe and steady.

Older adults are more vulnerable to dehydration, which can increase the risk of falls.

Common signs of dehydration include light‑headedness, dizziness, tiredness, confusion, low blood pressure and slower reaction times. It can also raise the risk of UTIs.

Why it happens:
• Thirst sensation reduces with age
• Some medications (like diuretics or laxatives) increase fluid loss
• People living with incontinence may limit drinks without realising the impact

Aim for 6–8 cups a day — water, juice, tea/coffee (decaf is ideal), milky drinks and “wet foods” like soups, yoghurt and fruit all count.

Simple ways to help:
• Keep drinks within easy reach
• Sip regularly through the day
• Offer a mix of hot and cold options
• Use wet foods if drinking is tricky

28/01/2026

It doesn’t matter how old you are — strength training is for you.

Whether you are in your 50s, 60s, 70s, 80s and 90s strength training is for you.

Strength training is about building enough muscle to stay mobile, active and confident in daily life.

Strength = independence.

And it’s never too late to start!

As an Older adults Occupational Therapist I offer comprehensive falls risk assessments and 1‑1 rehabilitation for those who want to stay safe, steady and independent.
Reach out today!
07424555188
info@qualitylifeenablement.co.uk

26/01/2026

Becoming more unsteady on your feet?

As an Older Adults Occupational Therapist who specialises in falls prevention I tell my clients that the only way to improve your balance is to challenge it. This means spending time doing things that make you wobble!

Of course safety is a priority! This is where working with a health professional is beneficial. They can give you exercises that are safe but also challenging enough that you will see result.

So if you know someone in or near Sheffield who would is starting to become more unsteady and losing their balance and would benefit from working with a health professional to improve this, then reach out.

I offer 1-1 Occupational Therapy visits for older adults who want to stay safe, steady, independent and reduce their chance of having a fall.

07424555188
info@qualitylifeenablement.co.uk

23/01/2026

Talking trip hazards!

As OTs, we’re not the biggest fans of rugs — they’re one of the easiest ways to catch a toe and end up with a preventable fall.

But I also know how muxh people like having rugs, so if removing them isn’t an option, here’s what I recommend as a Falls Prevention OT:

• Shift rugs to areas you don’t walk through often
• Choose non‑slip options, especially in bathrooms and at front/back doors
• Replace any rug that’s curling at the edges
• And if you catch your toe on it even once, that’s your sign to move it.

A home visit from an OT can help you spot other hazards and make your space safer without losing the comforts you love.

22/01/2026

How strong are your legs?

The Chair Stand test is a quick way to check lower body strength, balance and endurance—key for staying steady and independent as we age.

If your score is below average for your age group, it could signal a higher risk of falls.

Stand up from a chair repeatedly and count how many times you can do it in 30 seconds. Cross your arms across your chair, you are not allowed to push up from the edge of the chair.

Safety first: always have someone nearby if needed and place the chair against a wall.

📊 Below average scores = increased fall risk

Men 60–64:

21/01/2026

Falls may be common… but they are NOT inevitable.

The idea that “you just start falling more as you get older” is a myth — and a harmful one. It creates fear, knocks confidence, and can stop people from living life fully.

The truth is far more positive!

With the right support, a safe home environment, strength and balance exercises, and small daily habits, falls can be prevented. Older adults can stay safe, steady, and independent for longer than many people realise.

If you or a loved one wants personalised 1‑1 Occupational Therapy support to stay confident, indepedent and reduce the risk of falls, I’m here to help.