Prevent Falls in Older Adults

Most indoor falls occur in the bedroom and bathroom

Stay safe! Consider these home safety tips to keep your home safe and free of hazards

• Maintain adequate indoor and outdoor lighting
• Remove or secure obstacles such as loose carpets, cords, and clutter
• Take your time on stairs and hold the handrail
• Install grab bars in the bathroom; use a non-slip bathtub mat in the shower/tub
• Use assistive devices as instructed e.g. cane, walker
• Watch out for pets underfoot
• Keep a phone within reach
• Be mindful of loose and long sleeves, trousers and night gowns as these can cause trips and falls
• Wear safe and proper footwear that fits well
• Consider a personal alarm or “buddy system”

Learn more about safe living including indoor and outdoor home safety checklists, information on safety aides and adapting your home:

• You Can Prevent Falls!
• Public Health Agency of Canada – The Safe Living Guide: A Guide to Home Safety for Seniors

Have regular medication, vision and hearing check-ups

With early detection and with the help of your health care provider, you can take positive steps to improve health.

Eyesight and Hearing

Your eyes change as you get older. Many changes to vision happen so slowly that you may not notice you have a problem.

Tips

• Have regular vision and hearing checks; eyes should be checked every 12-18 months
• See your doctor if you experience blurred vision, flashes of light, watery eyes, changes in judging depth, or difficulty hearing
• Wear glasses and hearing aids as prescribed; clean glasses regularly
• Remove reading glasses when walking or using stairs
• Do not rush tasks; you can extend the number of rings on your phone, giving you more time to answer it

Medication Use

Improper medication use or their side effects can contribute to falls. Older adults have more prescriptions and purchase more over-the-counter medications than any other age group, which puts them at additional risk for negative side effects. As we age, medications are broken down more slowly by the kidneys and liver which may cause damage.

Tips

• Keep a list of all your medications and their dosages. This will help you remember them and may come in handy during an emergency
• Regularly review all medications with your doctor or pharmacist; include products such as vitamins, herbal medications and pain killers
• Use medications as directed
• Know the name of each medication you take, the purpose, the side effects, the interactions with other medications, how long the medication needs to be taken, and if a refill is needed
• Store medications in a cool, dry area, and where you will remember to take them
• Fill prescriptions at only one pharmacy and return expired medication for proper disposal
• Do not share or use other people’s medications
• Use a dosette or blister pack for your medications
• Keep medications out of reach of children and pets

MedsCheck is a free appointment with a pharmacist to review your medications.

Alcohol does not mix with some medications. Talk to a health care provider about safe alcohol use. See Canada’s Guidance on Alcohol and Health for more information.

It is never too late to start – no matter what your age!

Physical activity is one of the most important choices you can make to improve balance, strength, flexibility, and endurance.

Regular physical activity provides many health benefits:

• Keeps muscles, bones and joints strong
• Improves flexibility, balance, strength, endurance and functional mobility
• Improves mood, general well-being, physical, cognitive and mental health
• Improves sleep
• Promotes independence and can improve social connectedness

Check with your healthcare provider before starting any physical activity program. Performing a variety of types and intensities of physical activity will help to prevent falls.

The 24-Hour Movement Guideline for Adults 65+ can help with planning your activities.

1. Take part in 2 ½ hours (150 minutes) of moderate-to-vigorous aerobic physical activity every week

• Activities to be spread out into sessions of 10 minutes or more
• Do activities with enough intensity to increase your breathing and heart rate
• Choose fun activities that you enjoy such as brisk walking, and swimming

2. Do muscle and bone strengthening activities on at least 2 days every week

• Work all your major muscle groups to keep them strong – shoulders, arms, abdomen, back, hips and legs e.g. carry groceries, work with resistance bands, lift small weights, do wall or floor push-ups to help with your posture and balance.

3. Include activities to improve balance

• Activities that promote balance help to lower your risk of falling by strengthening muscles and improving coordination such as Tai Chi and dancing
• If you have not been active, start with activities that can easily be built into a daily routine. Taking small steps and making healthy movement choices throughout the day can make a big impact.

Tips to get started

• Make being active fun and enjoyable
• Plan a variety of activities to keep it interesting
• Invite family or friends to join you
• Start slowly, do what you can, increase activity gradually and listen to your body
• Make small goals and track your progress – celebrate successes
• Dress for the weather; wear comfortable shoes with good support and non-slip tread
• Keep hydrated – drink water before, during and after being active

For more physical activity tips for older adults, go to Public Health Agency of Canada

Access information about community centres and services by calling 2-1-1 or visiting 211 Ontario

Call 3-1-1 to access local government programs and services.

Activity Resources

• Toronto Seniors Recreation & Things To Do
• Toronto Public Health – Walking

Healthy eating becomes increasingly important as we age

As we age, our bodies become more vulnerable to injuries, and one of the most common and dangerous incidents for older adults is falling. Falls can lead to serious injuries, disabilities, and a loss of independence. However, a well-balanced, nutritious diet can play a vital role in reducing the risk of falls and promoting overall health.

Why Healthy Eating Matters

Nutrition is a key factor in maintaining strength, balance, and bone health—all of which are essential for preventing falls. A proper diet can help in several ways:

1. Maintains Bone Health: As we age, bones can become weaker and more fragile, increasing the risk of fractures from falls. Adequate nutrition, especially calcium and vitamin D, helps maintain strong bones and reduces the risk of osteoporosis.
2. Improves Muscle Strength: Strong muscles are crucial for maintaining balance and stability. Protein and certain vitamins and minerals are essential for muscle repair and strength.
3. Supports Balance and Coordination: A balanced diet with proper hydration and essential nutrients helps the body function more effectively, improving coordination and reducing dizziness, which can increase fall risk.
4. Promotes Overall Health: A well-rounded diet supports general health, including heart, vision, and cognitive function—all of which contribute to a person’s ability to stay steady on their feet.

Following Canada’s Food Guide – Eat Well Plate and tips for healthy eating will help you maintain energy levels and prevent chronic illness and disease.

• Aim for a colourful plate with a variety of vegetables and fruits
• Choose whole grain foods more often
• Select lean proteins or plant based proteins and include a source at each meal
• Limit foods high in sodium, sugars and/or saturated fat
• Stay hydrated – make water your drink of choice
• Adults over 50 years should take a daily 400 IU supplement of Vitamin D

Hydration and Fall Prevention

Dehydration can lead to dizziness, confusion, and fainting, all of which increase the risk of falling. Older adults are at higher risk of dehydration, so it’s important to drink enough fluids throughout the day.

Barriers to Healthy Eating habits can include:

• Living alone and cooking for one
• Ability to shop and the price of food
• Special diets, e.g. diabetes, high blood pressure
• Medication side effects which may impact appetite
• Dental health issues which cause difficulty chewing

Tips to improve eating habits may include:

• Not skipping meals and having small frequent meals if appetite is low
• Eating with others and exploring new foods
• Increasing food skills by trying a cooking class
• See a healthcare provider for any eating or dietary concerns

Resources:

• Canada’s Food Guide
• Health811 or call 1-866-797-0007
• Unlock Food
• Toronto Public Health’s Senior Dental Program
• Toronto Public Health at 416-338-7600