What would you do if you fell over?

Most people don’t think about it until it happens — but having the strength, balance, and confidence to both prevent a fall and recover from one is one of the most important parts of staying independent as we age.

The reality of falls in our area

Falls are far more common than many realise. In Westmorland and Furness, there were 60,002 emergency hospital admissions due to falls in people aged 65+ in 2023/24. That number represents not just accidents, but confidence lost, and long recoveries.

A fall doesn’t just cause injury — the real danger is the “long lie”, when someone is unable to get up from the floor. Building strength and practicing floor skills dramatically reduces this risk.

Why strength and balance matter

Improving strength and balance does two things:

• Reduces the chance of falling by improving stability, reactions, and gait.

• Improves your ability to get back up if a fall does happen.

  
  

  

In both one‑to‑one and group sessions, we break down:

• Getting down to the floor safely

• Getting back up in stages

• Balance and stability

• Reaction speed

• Walking patterns and footwork

Practical ways to reduce your risk of falling

These simple movements build the foundations of strength, balance, and confidence. They can be adapted for all abilities.

🦵 Keep your legs strong

• Squats or sit‑to‑stands from a chair. This strengthens thighs, hips, and glutes — the muscles you rely on to stay upright and to get up from the floor.

👣 Improve foot awareness

• Roll through the feet when walking. Feeling the heel‑to‑toe movement reduces shuffling and tripping.

⚡ Train your reactions

• Fast hand pushes with a stomp, or

• Throwing and catching a ball. Quick reactions help you correct a wobble before it becomes a fall.

  
  

Building confidence with floor skills

Being able to get up from the floor is a skill — and like any skill, it improves with practice.

🪑 Start with support

• Practice getting down to the floor using a chair.

• Even going halfway down builds familiarity and reduces fear.

🧘 Explore movement on the floor

• Move from bottom to knees,

• Try a bottom shuffle,

• Or a gentle crawl. These movements build mobility and confidence.

🛏️ If the floor feels too daunting

• Practice rolling and turning over on your bed. This builds the same patterns without the height difference.

🛋️ Progress gradually

Once you can get down and up using a chair:

1. Try using your sofa.

2. Then try something lower, or even with hands on the floor.

3. Eventually aim for standing without using your hands — if appropriate for you.

Every improvement counts. There is no “right speed” — only your speed.

Staying safe while you practice

• Make sure the space is clear.

• Move slowly and with control.

• Stop if anything feels painful or unsafe.

• And most importantly: choose movements that are right for your body.

  
  

The takeaway

Falls aren’t inevitable. With the right strength, balance, and floor skills, you can dramatically reduce your risk — and improve your ability to recover quickly and safely if a fall does happen.

Consistency is key, and small steps make a big difference.

If you’d like personalised guidance or support building these skills, I’m here to help.