Preventing falls could save an older adult’s life

By following these steps—MOVE, IMPROVE, REMOVE—you can stay healthy and prevent falls so you can keep enjoying the fun things in life.

MOVE your body 

As we age, changes in our brain, nervous systems and muscles affect how we respond to losing our balance. Exercise to maintain muscle strength and power is one of the best things we can do to maintain our balance as we age.

"Fall prevention starts with simple changes that can make a big impact,” says Jenna. “It’s never too late to take small steps that improve your balance and environment and confidence."

• Physical activity: Build your balance, strength and flexibility with regular physical activity
• Improve stability and coordination: Walking, swimming, yoga, strength training, balance exercises, dancing and Tai Chi all improve stability, flexibility and overall balance. Walking while talking
• Build muscle: Increase the intensity of your physical activity over time to build stronger muscles.

Recreation centres and seniors’ centres often have stretching, chair yoga, osteofit, strengthening and other programs specifically for seniors.

IMPROVE your health

• Check medications: Check in with your pharmacist or health-care provider and tell them if your medications are making you drowsy or dizzy.
• Have your eyes and hearing checked regularly: Impaired vision is a leading cause of falls. Eyes should be checked by an optometrist at least once a year. Hearing loss can increase the risk of falls by affecting balance and how you navigate physical space. Without clear hearing, you may miss important environmental signals, such as approaching hazards or warnings, which can lead to missteps and falls.
• Keep your teeth and gums healthy so you can eat a nutritious diet: As we get older, we’re more likely to have problems with our mouth and teeth, which may result in problems with chewing, pain, tooth loss, and partial or full dentures. These issues may negatively impact your ability to eat nutritious foods. This can result in weight loss, muscle weakness, bone loss, malnutrition and/or increased frailty in older adults, adding up to an increased risk of falling. Read more.
• Stay social! Keep up your social activities. Social connections are good for our mental health, keep us active and alert, and provide a support system that can help prevent isolation, which in turn reduces the risk of falls.

Related Stories@IH: Safety tips for winter walking and snow shovelling

REMOVE hazards to make your home safer

"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."

• 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.

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

Preventing falls as you age (HealthLink BC)

What You Can Do to Prevent a Fall (Government of B.C.)

Finding Balance BC – Helping older adults in B.C. prevent falls

Take a quick risk assessment quiz

Recope medical exercise program (Summerland)

November is Fall Prevention Month in Canada. 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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