How to prevent falls and injuries among older adults

Prevent falls before they happen with these tips, resources and reminders.

Keep your body active

As we age, changes in our brain, nervous systems and muscles affect how we respond to losing our balance.

Exercises that promote muscle strength, balance and mobility are the best things we can do to reduce the risk of falling. Physical activity—walking, swimming, yoga, dancing and Tai Chi—can also help prevent frailty which contributes to the risk of falling.

The Canadian 24-Hour Movement Guidelines recommends that all adults do strength activities for all major muscle groups at least twice a week. The guidelines also recommend adults 65 and older do activities that challenge balance.

Your local recreation centre and seniors’ centre may offer strength and balance programs. You can also explore these free videos from Finding Balance.

Have your eyes checked once a year

People with vision loss have twice the risk of falls and serious hip fractures. Eyes should be checked by an optometrist at least once a year.

More on vision and falls prevention

Have a doctor or pharmacist review your medications and keep vaccinations up to date

Check in with your pharmacist or health-care provider and tell them if your medications are making you drowsy or dizzy, or if you’ve had a fall. Some medicines increase your risk of falling.

Getting routine vaccines can also protect against illnesses and diseases that can cause frailty and increase your risk of falling.

Make your home safer

Most falls happen in the home. "If you’re caring for an older parent, you can create a safe space where they feel comfortable talking about falls—whether it’s past ones or concerns about future ones,” adds Jenna. “It’s important not to chastise them or make them feel ashamed. This can help you work together to make their environment safer and reduce the risk of injury."

Here are some simple steps you can take to keep you and your loved ones safe.

• Keep your floors free of clutter: Keep items you use often in easy reach and off the floor.
• Install grab bars and use mats: Have grab bars installed in the shower or bath. Use non-slip mats in the bathtub and on shower floors.
• Add lighting: Ensure rooms, halls and staircases are well lit.
• Wear shoes, inside and out: Find shoes with good rubber soles to wear inside and outside your home. Avoid loose slippers and bare feet.

Home safety checklist

“Falls prevention is a team effort,” says Jenna. “You, your loved ones, and your health-care team can work together to spot risks early and take steps to stay safe, independent and reduce harm.”

You can learn more about how to prevent falls with these helpful free resources.

• STrength and Balance for Life (STABL) – A set of activity resources and videos that help reduce the risk of falls and fall-related injuries
• Preventing falls as you age (HealthLink BC)
• What You Can Do to Prevent a Fall (Government of B.C.)
• Finding Balance BC

You can also reach out to Seniors Health Services or Home and Community Care Services for more information on in-home and community services for seniors.

November is Fall Prevention Month. All Canadians can play a role in preventing falls. Whether you’re a senior, loved one or health practitioner, you can take action to prevent falls and fall-related injuries. Learn more.

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