Moving around better

If you’re having difficulty moving around you might  consider:

• using a walking aid
• using equipment or making adaptations to your home
• seeing a physiotherapist or occupational therapist
• creating a plan if you have to get up during the night

What can I do to help?

If you feel that you need some support when moving around, speak to a physiotherapist or occupational therapist about getting a walking stick or other type of walking aid. A physiotherapist can also advise you on specific exercises that will improve your walking and balance.

Occupational therapists can help address some of the problems that develop as a result of getting older, including difficulty walking. You may also find certain activities are not as easy as they used to be, such as getting out of bed in the morning.  They can suggest new techniques,or equipment that may be helpful.

Further support

• DLF is a national charity providing impartial advice, information and training on independent living. It has produced a very useful fact sheet on choosing walking equipment
• You might also want to consider seeking advice from an occupational therapist. You will be able to contact some occupational therapists directly yourself, but for others you may have to ask your GP to refer you
• Your GP surgery, district nurse or other health or social care professional will be able to advice you on how best to get support in your area

For more information on how to move around safely, visit the NHS inform How to move around safely page.

If you use a walking aid already:

• Make sure it has been chosen and fitted especially for you. A stick or frame that’s the wrong height can make your walking, balance and posture worse
• Keep it clean and in good working order, and check the rubber stoppers or wheels regularly for wear. Your local pharmacy or physiotherapy department should be able to help you replace worn down rubber stoppers
• Make sure your home is setup to enable you to use the walking aid safely. You may need to re-arrange furniture and other obstacles

Further support

For more information on how to move around safely, visit the NHS inform How to move around safely page.

How walking aids can help?

Walking equipment is usually used for one of two purposes: as part of a rehabilitation programme when someone is recovering from an injury or operation; or as a long-term aid to mobility when someone has a difficulty walking.

Walking aids help by:

• providing stability and balance
• enabling you to walk easier in terms of speed and evenness of your stride
• helping you to maintain an upright posture
• increasing your confidence in your walking ability
• redistributing your weight – it takes some of the weight off your leg(s) which may help reduce pain in the joints, muscles and ligaments

Ask about getting a walking aid if you need support moving around

There are a range of walking aids available to suit different needs. If you feel that you need some support when moving around, speak to a physiotherapist or occupational therapist about getting a walking stick or other type of walking aid. Walking aids are most helpful when they’ve been properly matched to your needs and fitted especially for you.

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

Maintenance of the walking equipment

• All walking equipment should be checked regularly for signs of wear and tear, especially rubber stoppers (ferrules), as these must be replaced if the slip-resistant rings or bobbles on their underside become smooth, or if the rubber shows signs of cracking
• Equipment that is height adjustable can show signs of stress at the height setting if you’ve had it a long time, and therefore need to be checked regularly. Handgrips can also become worn. If you have a triangular (Delta) walker, then you should check the locking mechanism which keeps the walker in an open position. If the folding mechanism is not properly locked the frame may fold unexpectedly
• Replacement rubber stoppers (ferrules) are usually available from a physiotherapy department or chemist
• If you feel that your walking aid is no longer safe to use, contact the service that gave it to you as they will provide you with a replacement
• If you have bought your walking aid privately, then you are responsible for maintenance and upkeep – you can often get replacement parts from where you bought your walking aid

How to get out of a chair more easily and safely

As we get older we lose strength in the hip and knee muscles that help straighten our legs. Many people find getting up from their chair difficult.

To stand up safely:

• Move your bottom to the edge of the chair
• Place both feet flat on the floor
• Place both hands on the arm rests of the chair. If there are no arm rests, then place both hands on the edge of the chair
• Lean forward so that your nose is over your toes
• Start to push down through your arms
• As you are pushing down through your arms, begin straightening your legs
• Let go of the chair and slowly stand up straight
• To be able to stand up from a chair without assistance requires strong leg muscles and therefore it is important to exercise regularly – remember to look at our exercise centre

Choosing the right chair for you

The type of chair you choose can affect how easy or difficult it is to stand up. A sturdy chair, that is not too low and has arm rests will make standing up easier. Swivel chairs, chairs with castors and chairs with soft cushions are best avoided.

Build leg strength

It is important that you build and maintain your leg strength – at any age. There’s plenty of good strength based exercises to check out in our Exercise Centre.

If you have difficulties getting up from a chair and would like some advice on seating or equipment, such as chair raisers contact your local occupational therapist.

Getting out of bed safely

As we get older, it can be challenging for us to get into and out of bed as it requires flexibility and strength in different parts of the body.

How to do it safely:

• Move to the side of the bed and roll onto your side. Push yourself up with your hands. At the same time, swing your legs over the side of the bed
• Sit on the edge of the bed for at least 30 seconds before standing up
• With both feet firmly on the floor, put your hands beside you on the bed and slowly push yourself up
• If you feel lightheaded or dizzy, sit back down right away

It is also worth checking that your bed is at a good height.

• Check that your knees are reasonably well bent when sitting on the bed
• When a bed is too low to the ground, it will be more difficult for a person to stand when getting out of the bed. If necessary, raise the bed slightly using bed raisers
• However, it is important not to raise the bed too high, as you need to be able to touch the floor when you put your legs out of bed
• If the bed is too high, it also makes it difficult to get into, as well as it being less safe to sit on whilst getting dressed. Wearing silk nightwear can also increase the risk of slipping off the bed

Build leg strength

It is important that you build and maintain your leg strength – at any age. There’s plenty of good strength based exercises to check out in our Exercise Centre.

If you have difficulties getting in or out of bed, contact your local occupational therapist for advice on equipment, such as a bed stick, that might help.

Making it easier to get up and down stairs

For many older people, getting up and down stairs can be become a struggle and can increase the risk of falling. However, there are things you can do to make it easier.

Getting up and down stairs more safely

If you have any concerns about your own stairs at home or your ability to manage stairs generally, speak to a physiotherapist or occupational therapist.

• If possible use a handrail or banister to help with balance and safety
• As a general rule, if you have a weaker leg you should always go down steps with your weaker leg leading first. This keeps the weaker leg straight and the stronger leg takes more of the weight. Put both feet on each step rather than trying to take alternate stairs. This is safer and will also help you to slow down and concentrate on each step
• To go up stairs you should lead with the stronger leg first. Again, this is so the stronger leg takes most of the weight when moving. The weaker leg will be straighter and requires less effort for each step
• Remember strong leg up first – weak leg down first. A silly way to remember this is “use good leg to heaven – and the bad leg to hell”

On the stairs

• Good lighting on stairways is especially important. Light switches at both the top and bottom of stairs can help
• Using one or two handrails for support can make you feel safer on stairs. If you don’t have any consider getting some fitted
• If you use a walking aid, make sure there is one at the top and bottom of stairs, and if you need to, use the handrails whilst going up and down
• Try to avoid leaving items on the stairs
• If the stair is curved, walk on the widest part of the stair
• Be aware of patterned carpets on stairs as this can play tricks on your eyes and cause you to lose balance
• Concentrating on walking while carrying items can be a risk especially on stairs. If you must carry something while walking up or down stairs, hold the item in one hand and use the handrail with the other. When you’re carrying something, be sure you can see where your feet are stepping

Build leg strength

It is important that you build and maintain your leg strength – at any age. There’s plenty of good strength based exercises to check out in our Exercise Centre.