Your Health, your Way!

Falls are one of the most serious health risks for people over 70, often resulting in fractures, head injuries, loss of confidence, reduced mobility, and loss of independence. Approximately one in three people over 65 falls each year, and the risk increases with age. However, most falls are preventable through environmental modifications, appropriate exercise, regular health checks, and lifestyle adjustments.

Understanding Fall Risk Factors
Multiple factors contribute to fall risk. Physical characteristics include muscle weakness, balance problems, difficulties with walking or gait, poor vision, foot problems or inappropriate footwear, and chronic health conditions like arthritis, Parkinson’s disease, or stroke. Medication-related factors include side effects causing dizziness, drowsiness, or low blood pressure, and taking multiple medications. Environmental hazards such as poor lighting, loose rugs, clutter, uneven surfaces, or a lack of grab rails also increase risk. Psychological factors, including fear of falling, can lead to reduced activity and further weakness.

Assessing Your Fall Risk
If you’ve fallen recently, even if you weren’t injured, discuss this with your GP. Falls often indicate underlying problems that need to be addressed. Your GP can arrange a falls risk assessment examining your strength, balance, walking ability, vision, medication, home environment, and any health conditions contributing to fall risk. They may refer you to a falls prevention service, physiotherapist, or occupational therapist for further assessment and interventions.

Strengthening Balance and Mobility
Regular exercise targeting strength, balance, and flexibility is one of the most effective strategies for fall prevention. Even if you already have balance problems, appropriate exercises can improve stability and reduce fall risk. Simple exercises you can do at home include standing on one foot whilst holding onto a stable surface, heel-to-toe walking, sit-to-stand exercises from a sturdy chair, and gentle leg raises. Tai chi is particularly beneficial for balance and has been shown to significantly reduce fall risk.

Your GP can refer you to NHS falls prevention exercise programmes, often run by physiotherapists trained in working with older adults. These programmes are specifically designed to improve strength and balance safely. If you have concerns about exercising safely, chair-based exercises or exercises done while holding onto stable furniture can provide benefits while minimising risk.

Making Your Home Safer
Many falls occur at home in familiar environments. Walk through your house looking for hazards, or better yet, ask someone else to do this with you—fresh eyes often spot risks you’ve become accustomed to. Improve lighting throughout your home, particularly on stairs, in hallways, and in bathrooms. Install nightlights to illuminate paths from the bedroom to the bathroom. Ensure light switches are easily accessible at room entrances.

Remove or secure tripping hazards, including loose rugs, electrical cords across walkways, clutter, and anything you regularly need to step over. Keep frequently used items within easy reach to avoid overreaching or using step stools. Ensure floors are non-slip, particularly in bathrooms and kitchens. Clean up spills immediately. Install grab rails in bathrooms beside toilets and in showers or baths. Consider a raised toilet seat if getting up from low positions is difficult. Ensure stairs have secure handrails on both sides and good lighting.

In your bedroom, ensure your bed is at an appropriate height—not too high or low. Keep a lamp and phone within easy reach of your bed. Wear non-slip, well-fitting footwear—avoid loose slippers or walking in socks on smooth floors. Keep a torch beside your bed in case of power cuts.

Regular Health Check-Ups
Various health issues increase fall risk, many of which are treatable. Have your vision checked regularly—poor vision significantly increases fall risk. Treat any foot problems promptly, as foot pain or deformities affect balance and gait. Ask your GP to review your medications, as some can increase fall risk through side effects such as dizziness or drowsiness. Have your blood pressure checked regularly—both high and low blood pressure can cause dizziness and falls.

Manage chronic conditions such as arthritis, Parkinson’s disease, or diabetes that affect mobility and balance. Address hearing problems, as hearing helps with balance. Stay hydrated and eat regular meals to prevent dizziness from dehydration or low blood sugar. Limit alcohol consumption, as it impairs balance and judgment.

Assistive Devices and Equipment
Don’t be reluctant to use walking aids if recommended—they’re designed to keep you safe and mobile, not to signal weakness. Walking sticks, walking frames, or rollators can significantly reduce fall risk whilst maintaining independence. Ensure any walking aid is properly fitted and you’re trained to use it correctly. Occupational therapists can assess what equipment might help you and ensure it’s appropriate for your needs.

What to Do If You Fall
If you fall, try to stay calm. Check whether you’re injured. If you’re badly hurt, can’t get up, or feel unwell, call for help immediately using a personal alarm if you have one, your mobile phone, or by calling out if someone might hear. If you’re not injured and feel able, rest for a few moments, then get up slowly—roll onto your side, get onto your hands and knees, crawl to a sturdy chair or furniture, and use it to pull yourself up gradually. Sit and rest before attempting to stand.

Always report falls to your GP, even if you weren’t hurt. Falls often signal underlying problems that need to be addressed. If you’ve lost and been unable to get up, or if you’re increasingly anxious about falling, discuss these concerns with your GP.

Personal Alarm Systems
Personal alarms provide peace of mind, allowing you to summon help quickly if you fall and can’t get up. These systems typically involve wearing a button or pendant that connects to a monitoring service when pressed. The service can contact family members or emergency services. Many local authorities, charities like Age UK, and private companies offer personal alarm services. The cost is modest compared to the security they provide.

Home Safety Checklist:
☐ Install good lighting throughout your home, especially on stairs and in hallways
☐ Remove loose rugs or secure them with non-slip backing
☐ Clear clutter from floors and walkways
☐ Install grab rails in bathrooms beside the toilet and in the shower/bath
☐ Ensure stairs have secure handrails on both sides
☐ Keep frequently used items within easy reach
☐ Use nightlights to illuminate the path from the bedroom to the bathroom
☐ Wear supportive, non-slip footwear indoors and outdoors
☐ Keep emergency numbers and a phone easily accessible
☐ Consider a personal alarm system for emergencies

Maintaining independence is one of the most critical priorities for older adults. Independence isn’t just about living alone—it’s about having choice and control over your life, making your own decisions, managing daily activities, and living according to your values and preferences for as long as possible. Whilst some aspects of independence may change with age, many strategies can help you maintain autonomy and quality of life.

Understanding Independence
Independence means different things to different people. It might mean living in your own home, managing your own finances, making your own healthcare decisions, maintaining mobility, pursuing interests and hobbies, or staying socially connected. Independence doesn’t mean refusing all help—accepting appropriate support actually enables you to maintain greater independence overall. The key is being in control of decisions about what help you receive and when.

Staying Physically Capable
Physical capability is fundamental to independence. Maintaining strength, flexibility, balance, and mobility allows you to perform daily activities without assistance. Engage in regular physical activity appropriate to your capabilities. This might include walking, gentle exercises, tai chi, swimming, or chair-based exercises. Focus on functional movements that support daily tasks—practising standing up from chairs, reaching overhead, bending to pick things up, and climbing stairs when safe to do so.

Physiotherapists can develop exercise programmes tailored to your abilities and goals. They can also teach you techniques for performing daily activities more safely and efficiently. Occupational therapists assess how you manage daily tasks and recommend strategies, equipment, or home modifications that support independence.

Adapting Your Environment
Modifying your home environment can significantly support independence. Simple adaptations might include installing grab rails, using raised toilet seats, adding stair rails, improving lighting, or rearranging furniture to make navigation easier. More significant modifications might involve widening doorways, installing ramps, adapting bathrooms, or installing stairlifts. Your local authority can arrange assessments for adaptations and may provide financial assistance for necessary modifications.

Consider assistive technology that supports independence, including medication reminders, calendar apps or devices, personal alarms, assistive listening devices, magnifiers for reading, or automated home systems for lighting and heating. Don’t view these tools as signs of decline—they’re practical solutions that enable you to continue managing independently.

Managing Daily Activities
If certain daily activities are becoming difficult, look for practical solutions rather than simply accepting limitations. Dressing aids, long-handled reaching tools, kitchen gadgets designed for people with limited grip strength, perching stools for kitchen tasks, trolleys for moving items around your home, and other adaptive equipment can make daily tasks easier. Occupational therapists are experts in such solutions and can demonstrate tools that might help you.

Simplify where possible. Prepare meals in batches and freeze portions. Use online shopping for groceries if getting to shops is difficult. Consider meal delivery services if cooking becomes too challenging. Arrange regular help with tasks such as heavy cleaning, gardening, or home maintenance if these become unmanageable. Accepting help with complex tasks conserves energy and capacity for the activities you value most.

Staying Connected to Your Community
Transportation can become challenging with age, yet maintaining community connections is vital to independence and well-being. If you no longer drive, explore alternatives, including walking when possible for nearby destinations, using public transport (many areas offer concessionary bus passes for older adults), community transport schemes, volunteer driver programmes, taxi services (some authorities offer taxi tokens or discounted schemes for older adults), or lifts from family or friends for regular commitments. Many services now come to your home or are available online, including healthcare appointments (some GPs offer telephone or video consultations), shopping delivery, library services (home delivery or mobile libraries), hairdressing or chiropody home visits, and various support services. These options allow you to access what you need whilst managing mobility limitations.

Financial Independence
Managing your finances supports independence. If handling finances is becoming difficult, consider simpler systems, including setting up direct debits for regular bills, online or telephone banking to avoid branch visits, appointing a trusted person to help with financial tasks whilst retaining decision-making control, or lasting power of attorney arrangements that allow someone you trust to manage finances if you become unable to do so.

Ensure you’re receiving all benefits you’re entitled to, including attendance allowance if you need help with personal care, pension credit if your income is low, council tax reduction, and help with healthcare costs. Age UK and Citizens Advice can help identify benefits you may be eligible for and assist with applications.

Planning for the Future
Planning supports continued independence and ensures your wishes are respected. Consider putting in place a lasting power of attorney so someone you trust can make decisions on your behalf if you become unable to do so yourself. There are two types—one for financial decisions and one for health and welfare decisions. Make or update your will to ensure your assets are distributed according to your wishes. Consider advance care planning, discussing with healthcare providers and family what medical treatments you would or wouldn’t want in various circumstances.

When More Support Is Needed
If you’re finding it increasingly difficult to manage independently at home, there are support options beyond moving to residential care. These include home care services that provide help with personal care, meals, medication, or companionship; extra care housing that offers independent living with on-site support available when needed; and sheltered housing that provides independent accommodation within communities designed for older adults. Your local authority can assess your care needs and discuss available options and financial support.

Supporting Your Independence:

• Stay as physically active as your abilities allow—movement maintains capability
• Accept help with complex tasks so you can focus on what matters most to you
• Use adaptive equipment without embarrassment—tools exist to make life easier
• Stay socially connected—isolation undermines independence
• Keep your mind active through reading, puzzles, learning, or conversation
• Maintain good nutrition and hydration to support physical and cognitive function
• Address health problems promptly before they impact independence
• Plan for potential future needs whilst you’re still able to make clear decisions

Good nutrition remains vitally crucial throughout life, yet nutritional needs and challenges change as you age. Proper nutrition supports immune function, maintains strength and energy, aids wound healing, supports cognitive function, and helps manage chronic conditions. Many older adults face barriers to good nutrition, including reduced appetite, difficulty shopping or cooking, dental problems, medication side effects, or living alone. Understanding these challenges and finding practical solutions helps ensure adequate nutrition.

Changing Nutritional Needs
As you age, your body’s needs change. You may need fewer calories as activity levels decrease and metabolism slows. However, you still need the same or even more of specific nutrients, including protein to maintain muscle mass, calcium and vitamin D for bone health, B vitamins for energy and cognitive function, and fibre for digestive health. This means nutrient-dense foods—those that provide a lot of nutrition relative to their calorie content—become especially important.

Maintaining Adequate Protein
Protein becomes increasingly essential with age to prevent muscle loss and maintain strength. Include protein-rich foods at each meal, including meat, fish, eggs, dairy products like milk, cheese, and yoghurt, beans and lentils, nuts and nut butters, and fortified foods. If you have a small appetite, focus on protein-rich foods first before filling up on other items. Protein supplements or nutritional drinks can help if you’re struggling to eat enough.

Staying Hydrated
Dehydration is common in older adults as the sensation of thirst decreases with age, yet it has serious consequences, including confusion, urinary tract infections, constipation, dizziness, and increased fall risk. Aim to drink six to eight glasses of fluid daily, more in hot weather or if you’re unwell. Water is ideal, but tea, coffee (in moderation), milk, juice, soup, and foods high in water content, like fruit, also contribute to hydration. Keep water easily accessible and drink regularly throughout the day rather than waiting until you feel thirsty.

Addressing Common Eating Challenges
Many factors can interfere with adequate nutrition in older adults. Poor appetite is common due to reduced activity, medications, depression, or other health conditions. If appetite is poor, eat smaller, more frequent meals rather than three large ones, choose nutrient-dense foods to get more nutrition from smaller amounts, and make mealtimes pleasant and social when possible. Speak with your GP if your poor appetite persists, as underlying causes may need to be addressed.

Dental problems, including ill-fitting dentures, tooth loss, or mouth pain, make eating difficult. See your dentist regularly to address issues. If chewing is difficult, choose softer foods that are still nutritious, including cooked vegetables, tender meats or fish, eggs, yoghurt, porridge, and soups. Avoid skipping nutritious foods simply because they’re harder to chew—modify textures instead.

If swallowing difficulties develop, speak with your GP immediately, as this requires assessment. A speech and language therapist can recommend modified food textures and strategies to help with safe swallowing. Never ignore swallowing problems, as they can lead to dangerous complications, including choking or chest infections.

Shopping and Meal Preparation
If shopping or cooking is becoming difficult, there are various solutions. Online grocery shopping with home delivery eliminates the need to visit shops. Many supermarkets offer assistance for older or disabled customers. Local shops may provide delivery services. Home meal delivery services, including Meals on Wheels, provide ready-made nutritious meals. Frozen meals can be convenient and healthy—check labels for options lower in salt and saturated fat.

Simplify cooking by preparing larger amounts and freezing portions, using slow cookers or pressure cookers that require minimal attention, choosing simple recipes with few ingredients, or using pre-prepared vegetables and ingredients to reduce preparation time. Eating nutritiously doesn’t require elaborate cooking—simple meals can be perfectly adequate.

Managing Special Dietary Needs
Many older adults have health conditions requiring dietary modifications, such as diabetes, heart disease, kidney disease, or coeliac disease. Work with your GP or a dietitian to understand what dietary changes are necessary. Don’t make drastic changes based on general advice without professional guidance, especially if you have multiple health conditions. What’s beneficial for one condition might be problematic for another.

Supplements and Vitamins
Whilst food should be your primary source of nutrition, supplements may be necessary in some situations. The NHS recommends that everyone over 65 take a daily 10mcg vitamin D supplement, especially during autumn and winter, as it’s challenging to get enough from food and sunlight alone. Other supplements should be taken as needed, not routinely. Excessive supplementation can be harmful. Discuss any supplements with your GP or pharmacist, especially as some interact with medications.

Food Safety
Older adults are more vulnerable to foodborne illness as their immune function decreases. Take care with food safety, including washing hands before preparing food, storing food at appropriate temperatures, cooking food thoroughly, especially meat and eggs, checking use-by dates and discarding expired food, and being particularly careful with foods that carry a higher risk, such as undercooked meat, unpasteurised dairy, and raw or undercooked eggs.

Social Aspects of Eating
Eating alone can reduce meal enjoyment and contribute to poor nutrition. Seek opportunities to share meals with others, including lunches at community centres or day centres, inviting friends or family for meals when possible, joining lunch clubs for older adults, or participating in community dining programmes. Social eating not only improves nutrition but also provides valuable social connections.

Practical Nutrition Tips:

• Eat regular meals even if your appetite is reduced—three small meals plus snacks is fine
• Include protein at every meal to maintain muscle mass and strength
• Choose nutrient-dense foods like eggs, dairy, nuts, fish, and fortified cereals
• Drink fluids throughout the day—keep water within easy reach
• Take a daily vitamin D supplement (10mcg)
• Make meals appealing and enjoyable—use your favourite foods
• Don’t skip meals because cooking feels like too much effort—use convenience foods when needed
• Seek help if shopping or cooking is becoming too difficult

Social connection is fundamental to wellbeing at any age, but it becomes even more critical as you grow older. Strong social relationships are associated with better physical health, improved mental wellbeing, enhanced cognitive function, increased longevity, and better quality of life. Conversely, social isolation and loneliness have serious health consequences, including increased risk of depression, cognitive decline, heart disease, and mortality. Maintaining social engagement requires intention and effort, especially as circumstances change.

The Challenge of Social Isolation
Many factors can lead to social isolation in later life. Retirement removes daily workplace social contact. Mobility limitations may make getting out more difficult. Friends and family members may move away, become ill, or pass away. Sensory impairments, such as hearing or vision loss, can make social interaction more challenging and tiring. Transport difficulties limit participation in community activities. These challenges are real, but they’re not insurmountable with the right approaches and support.

Maintaining Existing Relationships
Nurture essential relationships through regular contact. Call or message family members and friends regularly, even if briefly. Accept invitations when possible rather than continually declining due to inconvenience or fatigue—social connection is worth the effort—express interest in others’ lives by asking questions and listening attentively. Share your own experiences and feelings so relationships remain reciprocal. Remember important dates like birthdays and anniversaries, even with simple gestures.

If family members live far away, use technology to stay connected. Video calls allow you to see loved ones’ faces. Messaging apps enable quick exchanges throughout the day. Social media helps you stay updated on family news. Don’t let unfamiliarity with technology prevent these connections—ask family members to teach you, or look for community technology classes specifically for older adults.

Making New Connections
It’s never too late to make new friends. Attend community activities, groups, or clubs that interest you. Many communities offer activities specifically for older adults, including exercise classes, walking groups, art classes, book clubs, gardening clubs, or music groups. Day centres provide meals, activities, and social contact. Faith communities often offer social activities beyond worship services if religion is essential to you.

Volunteering provides purpose whilst connecting you with others who share similar values. Your skills and experience are valuable—consider volunteering with charities, schools, hospitals, community organisations, or mentoring programmes. Volunteering benefits both you and those you help. University of the Third Age (U3A) offers learning and social opportunities specifically for retired people, with groups covering countless interests run by members themselves.

Intergenerational Connections
Relationships with younger people enrich life and provide fresh perspectives. Stay involved with grandchildren’s lives if you have them, sharing your time, wisdom, and affection. Consider intergenerational programmes that bring older adults and young people together for mutual benefit. Some schools have reading programmes where older volunteers listen to children read. Youth mentoring programmes pair older adults with young people needing guidance. These connections benefit both generations.

Overcoming Barriers to Social Engagement
If mobility is limited, look for activities close to home or transport assistance. Many local authorities offer community transport for older adults. Volunteer driver schemes exist in many areas. Some organisations provide transport to their activities. If going out is difficult, invite people to visit you—hosting doesn’t require elaborate preparations, just your company. If hearing or vision loss makes social situations challenging, address these issues with appropriate treatment or equipment. Hearing aids, glasses, or assistive devices can significantly improve social participation.

If social anxiety or low confidence is holding you back, start small. Attend one activity that feels manageable. You don’t have to do everything at once. Most people are welcoming to newcomers, especially in groups designed for older adults. If anxiety is severe, speak with your GP—anxiety is treatable and shouldn’t prevent you from enjoying social connections.

Combating Loneliness
Loneliness is the subjective feeling that your social needs aren’t being met. You can feel lonely even when around others, or content in solitude. If you’re experiencing persistent loneliness, take action. Reach out to existing connections you may have drifted from—people are usually happy to reconnect. Try new activities where you might meet people. Consider getting a pet if circumstances allow—pets provide companionship and often facilitate connections with other pet owners.

Contact support organisations that connect isolated older adults with others. The Silver Line operates a 24-hour helpline where you can chat with someone anytime, and it can connect you to local services. Re-engage (formerly Contact the Elderly) organises monthly tea parties for isolated older adults. Age UK and other charities run befriending services pairing isolated individuals with volunteers for regular contact.

Telephone and Online Connections
When in-person connection isn’t possible, technology bridges distances. Regular phone calls with friends or family maintain relationships. Some people arrange regular telephone chats with distant friends—scheduling ensures contact happens regularly. Online communities and forums allow you to connect with people who share your interests, regardless of location. Virtual classes, talks, or concerts enable participation from home.

The Role of Community Spaces
Community spaces provide opportunities for casual social interaction. Regular visits to local cafes, libraries, parks, community centres, or shops create familiar routines and opportunities to see familiar faces. Even brief exchanges with shopkeepers or librarians provide social contact. These small, regular interactions contribute to feeling connected to your community.

Giving and Receiving
Healthy relationships involve both giving and receiving. Continue offering your skills, knowledge, and support to others in ways you’re able—this maintains your sense of purpose and value. Equally, don’t be reluctant to accept help when needed. Allowing others to help you strengthens rather than weakens relationships. People generally appreciate opportunities to be valuable and caring.

Ways to Stay Socially Connected:

• Join local groups, clubs, or classes based on your interests
• Attend community events, talks, or activities
• Volunteer for causes you care about
• Visit community spaces regularly—libraries, cafes, community centres
• Use technology to stay in touch with distant family and friends
• Accept invitations even when going out feels like effort
• Reach out to others rather than waiting for them to contact you
• Consider getting a pet if circumstances allow
• Participate in intergenerational programmes or activities
• Contact befriending services if you’re feeling isolated

Living Well in Your Senior Years
Reaching 70 and beyond is an achievement to celebrate. These years bring wisdom, perspective, and often greater freedom to focus on what truly matters to you. Whilst challenges exist, they need not define this stage of life. With appropriate support, practical strategies, and the right mindset, you can maintain quality of life, independence, and wellbeing.

The key is being proactive about your health and wellbeing—managing medications carefully, preventing falls through home modifications and exercise, maintaining independence through adaptations and support, ensuring good nutrition despite challenges, and staying socially connected even when circumstances make it more difficult. None of these requires perfection; they simply require attention and effort appropriate to your circumstances.

Remember that accepting help isn’t a weakness—it’s wisdom. Using assistive devices, receiving support with specific tasks, and making practical modifications to your routine or environment enable you to maintain independence and quality of life. Focus on what you can do rather than what you can’t, celebrate small victories, strengthen connections with others, and continue to find joy and meaning in each day.

You have much to contribute and share—your experience, wisdom, perspective, and presence matter to those around you. Live these years with dignity, purpose, and as much joy as possible. Reach out for support when you need it, stay engaged with life in ways meaningful to you, and know that resources and people are available to help you live well.