News
Staying Mobile and Preventing Falls in Home Care
One in three adults over 65 experiences a fall each year, yet most falls are preventable with the right mix of exercise, environment tweaks and support from home-care professionals. This article offers:
- An evidence-based workout plan that fits into short domiciliary-care visits
- A room-by-room safety checklist for private homes
- Advice on assistive technology and how carers can encourage compliance
Recommended Activity Levels
Public Health England advises:
- 150 minutes of moderate activity weekly
- Strengthening exercises on at least two days
- Balance-training 2–3 times a week for adults at risk of falls
Breaking activity into ten-minute “movement snacks” avoids fatigue.
Gentle Exercise Plan (30-minute session)
| Segment | Exercise | Duration | Purpose |
|---|---|---|---|
| Warm-up | Seated march | 3 min | Raises heart rate |
| Mobility | Shoulder circles, ankle rotations | 5 min | Loosens joints |
| Strength | Sit-to-stand from chair | 3 × 10 reps | Leg power |
| Balance | Tandem stand (heel-to-toe) | 3 × 30 s | Stability |
| Flexibility | Hamstring stretch on chair | 2 × 20 s | Reduces stiffness |
| Cool-down | Deep breathing & neck stretches | 4 min | Lowers heart rate |
Carers can supervise two segments per visit, rotating across the week.
Daily Stretch Circuit
- Neck rolls – five each way
- Shoulder shrugs – ten repetitions
- Calf stretch against wall – hold twenty seconds
- Ankle circles – fifteen each side
- Wrist flexor stretch – ease arthritic wrists
Display a printed poster near the breakfast table as a reminder.
Fall-Proofing Your Home
The NHS Falls Prevention Guide highlights four critical areas.
Living Room
- Secure loose rugs with double-sided tape
- Arrange furniture to create wide walking paths
- Store remote controls at arm height to reduce sudden reaching
Bathroom
- Install grab rails beside the toilet and in the shower
- Place a non-slip mat in the bath
- Consider a raised toilet seat if arthritis limits hip movement
Kitchen
- Keep heavy pans on waist-height shelves
- Use a kettle-tipper to avoid wrist strain
- Mark “hot surface” stickers on oven doors for low-vision clients
Stairs & Hallways
- Fit bright LED bulbs and motion sensors
- Check carpet edges for fraying monthly
- Add a second handrail when knee pain limits stability
Our team can perform a full Home Safety Assessment.
Assistive Technology
- Personal alarm pendants - summon help after a fall
- Automatic lights - illuminate pathways when motion detected
- Smart walking sticks- built-in GPS and fall detection for outdoor confidence
- Hip-protective clothing - pads that absorb impact
Caring Care’s equipment partners offer demonstrations during a free consultation.
Encouraging Exercise Compliance
- Set SMART goals - “I will complete three sit-to-stands every TV advert break.”
- Track progress on a wall calendar; tick completed sessions.
- Positive reinforcement - share successes with family via WhatsApp to build motivation.
Key Take-away
Strength, balance and environment changes form a reliable defence against falls in care at home. To find out more, call Caring Care.
News
Our Latest News
A safe home is the foundation of effective homecare. Small changes reduce falls, medication errors and anxiety, helping people in Walsall and across the West Midlands stay independent. Use this practical checklist to review each room, agree simple actions and build safer everyday routines.
Families in Sandwell often want two things when exploring home care. Reliable support that fits daily life, and a team that listens, respects culture and routines, and explains costs clearly. This guide covers the essentials, from visit types and funding to safe hospital discharge, as well as how Caring Care helps you start with confidence.