Step-by-step guides on falls prevention, mobility, home safetyand reablement

Keeping independence at home doesn’t happen by accident—it’s built, step by step. Here’s a short, practical playbook you can start today. Share it with family, support workers or your care coordinator.

1) Falls Prevention: a 10-minute daily routine

1. Footwear check (1 min): Closed-heel, non-slip soles; no floppy slippers.

2. Clear the path (2 min): Remove cords/clutter, secure mats with grip tape.

3. Hydration & meds (1 min): Water glass filled; take medications as prescribed.

4. Balance trio (3 min): Sit-to-stand x5 from a sturdy chair Heel-to-toe stand 2×20 seconds holding bench Marching on the spot 30–60 seconds, light support if needed

5. Lighting & tech (3 min): Night light in hallway, phone/pendant within reach, walker parked by the bed.

Red flags: New dizziness, two or more trips in a week, sudden leg weakness. Call your GP or allied health team.

2) Mobility: safer walking in four steps

1. Warm up: ankle pumps and gentle knee bends (1–2 minutes).

2. Fit the aid: wrist crease lines up with the handgrip; elbows bend ~20–30°.

3. Walk plan: short, regular laps (e.g., kitchen to lounge) rather than one long effort.

4. Cool down: calf and hip flexor stretches; record distance/time in a simple log.

3) Home Safety: room-by-room mini-audit

• Entrance: stable rail, non-slip mat, threshold ramp if needed.

• Lounge/bedroom: chair height lets knees and hips level; lamp within reach; bed at knee height.

• Bathroom: grab rails (not towel rails), non-slip floor stickers, shower chair, handheld shower.

• Kitchen: heaviest items between hip and shoulder height; perching stool for meal prep.

• Stairs/outdoors: two rails if possible, high-contrast tape on edge of steps, good pathway lighting.

Action rule: if you notice a hazard, fix it within 48 hours or flag it to your provider

4) Reablement: 6-week plan that sticks

1. Set one functional goal: e.g., “Make a cuppa safely without help.”

2. Break it down: strength (sit-to-stand), balance (counter holds), task practice (kettle to cup).

3. Schedule: 5–10 minutes, twice daily; attach to a habit (after breakfast/dinner).

4. Measure: time taken, rests needed, and confidence (0–10 scale) twice a week.

5. Adapt: if pain >5/10 or confidence falls, reduce reps or add hand support—don’t stop entirely.

6. Review: at week 3 and 6 with your physio/OT; upgrade tasks or add equipment.

Progress tip: add one extra lap every 2–3 days if pain and breathlessness are mild and settle within 5 minutes.