Seniors walking

Falls Are Preventable: Here Are Steps You Can Take

by Beverley Croft, RN

Did you know that November is Fall Prevention Month? Falls can happen to anyone, at any age but the good news is that many falls are preventable. In this article you’ll find some actions you can take to help prevent falls.

Falls can have serious consequences for people of all ages and their loved ones. As we get older, our bodies change in ways that can increase our risk of falling. Knowing your personal risks can help you take action to reduce your chance of falling.

We fall for many reasons. Some of the causes of a fall include: 

  • History of a fall
  • Problems with walking and balance
  • Trip and slip hazards in your home and community
  • Medication side effects
  • Vision problems

Falls can have serious consequences for people of all ages and their loved ones. Taking action to prevent falls is one of the most important things you can do to stay independent as you get older. 

A good start to help you prevent a fall would be to complete the Staying Independent Checklist. This will help you identify your falling risk. It’s important to discuss the results with a healthcare provider and let them know of previous slips, trips or falls.

Some other ways you can prevent falls include:

  • taking care of your health
  • making the needed adjustments to your home
  • making lifestyle changes (e.g.: eating well, staying fit)
  • using whatever devices will help your daily life while keeping you safe (e.g.: canes, walkers)

Let’s take a closer look at each of these.

Taking Care of Your Health

Managing your health can help reduce your risk of falling.

  • Have regular physical check-ups with a healthcare provider (e.g. family doctor, nurse practitioner).
  • See a healthcare provider if you have any kind of symptoms (e.g. dizziness, weakness, changes in your hearing, foot problems).
  • Have an eye exam every year and when you notice any changes in your vision, free for adults 65+.
  • Have a MedsCheck review with your pharmacist every year. Taking three or more medications a day can increase your risk of falling.
  • Report any falls or near falls to a health care provider. Discussing your fall can help identify why you might be falling and what can be done to help you.

Home Safety

Half the number of falls happen at home. Falls on stairs and in bathrooms can cause serious injuries. 

Throughout the place where you live make sure that: 

  • Pathways are clear of extension cords and other objects 
  • Rugs have no ripples or tears
  • Scatter mats are removed or taped to the floor
  • All light fixtures have a minimum of 60-watt bulbs 
  • Items used every day are stored within easy reach 
  • Store heavy items in lower cupboards or shelves 
  • Clean up spills when they happen 

Completing the home safety checklist in You can prevent falls will help you identify and remove hazards in your home.  

Lifestyle Changes

Physical activity is key to preventing falls. Walking is good for your heart and lungs, but it may not prevent you from falling. Research shows that strength and balance exercises are one of the most effective ways to prevent falls. 

Keep fit and improve your balance by:  

  • Doing at least 150 minutes of moderate to vigorous physical activity each week 
  • Adding strength and balance activities at least two days per week 
  • Doing several hours of light activity, including standing  

Check out the Strong and Steady program. It is a free, 10-week fall prevention exercise program designed to help adults aged 65+ improve strength, balance, and mobility. Talk with your healthcare provider before you start an exercise program. 

Eating well helps keep your bones and teeth strong. Nutrient needs change as we age. Older adults need fewer calories but more of some vitamins and minerals such as calcium and vitamin D. Canada’s Food Guide recommends eating a variety of foods every day. This will help keep food enjoyable while still providing the nutrients you need.  

A Guide to Healthy Eating for Older Adults has excellent tips and ideas. It can help you make healthy eating easy and enjoyable. 

Using Devices

Safety aids can make your everyday life easier. It is important to use aids that meet your needs and fit you correctly. Your health care provider can help you choose the right equipment.

We all have a role to play in preventing falls. To learn more about preventing falls:

Beverly Croft

Beverley Croft, RN is a Public Health Nurse with Ottawa Public Health | Santé publique Ottawa