This site will provide information to help reduce the risk of falls in older adults.
1 in 3 older adults fall at least once a year.
Why is it so important to care about falls in older adults?
Falls can be life changing in older adults
Falls can result in chronic pain, reduced mobility, loss of independence and even death
After a fall, older adults may worry or be afraid of falling again. Fear can make them limit their activity which will cause muscle weakness, poor balance, and a loss of mobility
Use the tips on this page to take steps that reduce your risks of falling so you can remain independent and healthy longer.
Home & Outdoor Safety
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:
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.
Be Physically Active
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.
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
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:
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.
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.
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.
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
