Why do people lose their balance?
Balance depends on the eyes, the inner ears, the feeling in the feet and the strength of the legs. When one weakens, the others must work harder. When two or three weaken together, a fall becomes likely.
The common causes are weak thigh and hip muscles, stiff ankles, numb feet from diabetes, dizziness on standing, vision changes, some medicines, and poor footwear. Illness or time in bed also weakens the body fast.
Perak has the highest share of residents aged 65 and over of any state [4], so this is a daily concern for families here. The World Health Organization (WHO) estimates about 842,000 deaths from falls worldwide in 2023, with about 71% of them among adults aged 60 and over [1]. This is why the topic deserves attention before a serious fall happens.
Where do falls happen in Ipoh homes?
Falls happen in familiar places, and the home is one of them. In terrace and shophouse homes, the same spots appear again and again.
- Wet bathroom tiles, especially near the squat toilet.
- The porch or front step, which may be uneven.
- Stairs to the bedrooms, with no rail on one side.
- The five-foot way and drain covers outside.
- Loose mats, extension cables and slippers that slide.
- Night trips to the toilet in the dark.
Our blog post on balance and falls in older Ipoh homes walks through each of these.
What do we check at a home visit?
We start with the story: the fall, the near misses, and the activities you have stopped doing. Then we look at how you move.
- Standing up from a chair, and standing still with feet together.
- Walking, turning and stepping over a small obstacle.
- Strength in the legs and hips, and movement in the ankles.
- Feeling in the feet, and the shoes you wear.
- Dizziness when you stand or turn the head. Ask your doctor first if it is new or severe.
- The home: lighting, rails, the bathroom and the stairs.
We also ask about medicines and eyesight, because we may suggest you speak to your doctor or optometrist. Our falls risk self-check gives a first look before the visit.
Which exercises reduce falls?
A review of trials found that exercise reduced the rate of falls in older people living in the community by 23% [2]. WHO recommends tailored exercise that challenges balance and builds functional strength, with regular progression [3].
At home this usually means a short routine of:
- Sit-to-stand from a firm chair, repeated slowly.
- Standing with feet close together, then in a line, holding the counter.
- Weight shifts and stepping in different directions.
- Heel and toe raises for the ankles and calves.
- Walking practice, including turns and slopes.
- Slow movement such as Tai Chi, if you enjoy it.
Challenge is raised only when you are steady, and a family member can supervise. Read about strength and balance for ageing and balance training.
How do we deal with the fear of falling?
Fear is a sensible reaction to a fall, but when it stops you walking, it adds to the risk. We name the fear, and rebuild trust with supported steps and small wins.
Expect to hear plain explanations of why you wobble, and to be shown how to get up from the floor safely. Our post on fear of falling and the one on getting up from the floor can help families.
What should you do this week?
Make the home safer first, because that costs little and helps at once.
- Add a night light between the bedroom and toilet.
- Put a non-slip mat in the shower and a stool to sit on.
- Remove loose rugs and tidy cables.
- Wear closed shoes with a firm sole, even indoors.
- Stand up slowly from lying or sitting, and pause before walking.
Use our home safety checklist for the full walk-through. See your doctor if you have had a fall, new dizziness, or blackouts.
When is another route better?
Go to the emergency department, for example at Hospital Raja Permaisuri Bainun, after a fall with a head knock, new confusion, severe pain, a deformed limb or inability to stand. Anyone who takes blood thinners should be checked after a head strike, even if they feel fine.
For a hip fracture, see hip fracture recovery. For ongoing dizziness, see balance problems. To arrange visits, read about home physiotherapy in Ipoh.