top of page
Abstract Surface

Older Adults

Falls and Prevention

Falls

Unfortunately, in the older population, falls are a common and a serious health problem that can have harmful consequences, such as bone fractures.

 

Bone fractures = loss of independence in most older adults. 

 

Falls can be complex – they can result from many different factors. As we age, some of our functions decline, such as our ability to process the information from our vision, hearing, touch, and our body positioning. We can also experience problems with maintaining our balance, strength and coordination. There are also a number of medical conditions and environmental factors that can put you at higher risk of falling. 

How to know if you are at high risk of a fall?

Several medical and personal factors play a role in falls. It is important to recognize if you or a loved one is at risk of falling, by familiarizing yourself with the following list of medical conditions or risk factors:

  • Impaired strength 

  • Osteoporosis (weak bones) 

  • Blood pressure fluctuation

  • Alzheimer's disease or dementia

  • Arthritis

  • Hip weakness or imbalance

  • Stroke, Parkinson's disease, multiple sclerosis

  • Urinary or bladder dysfunction

  • Vision or hearing loss

  • Cancer that affects the bones

  • Side effects of medications 

Prevention

Prevention of falls = independence! It also helps reduce the risk of having to stay in hospitals or long term care homes. 

 

There are many things you can do to keep your bones strong and lessen your risk of a fall-related injury. Some recommendations include:

  • Eating a healthy diet with adequate calcium and vitamin D, from both food and supplements

  • Maintaining a healthy lifestyle and staying physically active

  • Getting an annual eye examination

  • Ensuring you keep your home environment free from hazards 

Prevention starts with exercise!

Regular physical activity is recognized as an effective way to minimize the likelihood of falls and injuries related to them, in addition to maintain your physical function. The activities recommended fall into these 4 groups: 

  1. Strength

  2. Balance

  3. Posture

  4. Aerobic (the ones that make your heart beat a little faster!). 

Flexibility exercises can also help.

Refer to this handout for physical activity ideas for older adults, and how to start increasing how much you move each day.

Also, watch this video by Dr. Mike Evans

Fall-proofing tips

​Environmental considerations:

  • Make sure to always wear adequate footwear, inside and outside your house. Tie your shoe laces and never walk in socks alone (they can be slippery!). Wear properly fitting shoes/slippers with rubber, non-skid soles

  • Have good lighting in your house at all times, and consider installing motion-detector lights that turn on automatically when you approach

  • Keep your environment clear of clutter - ensure no electric cords are lying around that could be tripped on

  • Secure loose area rugs with a rubber, slip-resistant backing

  • Install handrails on both sides of your stairway

​

Bathroom considerations:

  • Place a slip-resistant rug or rubber mat adjacent to the bathtub

  • Use a rubber mat or textured strips inside the tub

  • Consider installing grab bars on the shower walls, and having a sturdy, plastic seat in the bathtub if you are unsteady on your feet

  • Use a raised toilet seat or stabilize yourself with armrests 

  • Always keep a nightlight on in the bathroom 

 

Kitchen considerations:

  • Never leave any liquids, grease, or food spilled on the floor

  • Store all of your cooking equipment, dishes and food items within easy reach to avoid having to stand on chairs or boxes to reach upper cabinets

 

Bedroom considerations:

  • Have a lamp or flashlight near your bed, within arm's reach

  • Arrange clothes in your closet so that they are easy to reach

  • Sleep on a bed that is easy to get into and out of 

 

Outside considerations:

  • Keep the pathway between your driveway and your front door well-lit and clear of debris and clutter

  • Have salt and a shovel near the front door during the winter to avoid having to walk on an icy surface

Walking and transferring aids

There are many assistive devices that you can purchase to make your life easier and safer:

  • Walkers = independence and staying out of hospitals and long term care! They can help you walk further and longer, especially if you are having difficulty with your gait or your balance. You can even have a seat on it in case you want to take a rest, and some even come with a basket for carrying packages

  • Canes can be a handy aid for walking, but you need to make sure yours is the right height for you

  • Bathroom aids are also available, such as a bath seat to allow you to sit while you shower. Grab bars and poles beside the shower and the toilet can provide more stability and help prevent slips and falls

  • Raised toilet seats can make getting on and off the toilet easier, and some even come with safety rails. 

A big Thank You to Janik Dufour for her work on this page!

bottom of page