November is Fall Prevention Month

Tactics that will help to keep you on your feet 

November is Fall Prevention Month in all of our retirement homes, a time to draw attention to the negative impact falls have on older adults and to equip them with the tools they can use to prevent a fall. 

Falls among seniors are very common with an estimated one in three people experiencing a fall each year. According to the Canadian Institute for Health Information, falls are the leading cause of injury and injury-related hospitalizations among Canadians over the age of 65.¹ Many people who experience a fall develop a fear of falling that leads to almost half of them giving up activities they enjoyed such as shopping, exercise, and spending time with friends. ² But giving up activities actually increases risk of falling by weakening our muscles. There are other serious consequences of falls that include chronic pain, immobility, hip fractures and even death. They can also significantly impact quality of life. Fear, depression, and social isolation are consequences that can lead to memory loss, confusion and change in function. 

“If you fall, tell your doctor. Finding the cause of a fall is important towards preventing future falls”. 

There are many reasons for falls. Some are internal: changes in our vision, hearing, and balance as well as reduced strength in our muscles are common culprits. Common diseases like diabetes, thyroid disease, arthritis, and heart disease can also contribute to falls. Even things like constipation or loss of bladder control can increase risk. There are also a lot of common medications that can cause you to feel sleepy, confused, dizzy or unsteady on your feet. Some reasons for falling are external; hazards in our environment that certainly make falls more likely: rain, snow, ice, uneven ground, scatter rugs, electrical cords, clutter, poor lighting, and improper footwear. 

So, what can you do to stay safe? 

• Get regular physical activity. Explore our Active living focus
• Make healthy food choices. Learn about our Culinary programs
• Get your vision and hearing checked regularly
• Blood pressure can drop when we stand too quickly leading to dizziness and falls. If you are lying down, sit on the edge of the bed for a couple of minutes before standing. When you stand from a sitting position, count to 10 before walking
• Wear appropriate footwear. This includes shoes or slippers that fit well, have backs and non-slip soles
• Use handrails and grab bars to maintain balance and use assistive devices like walkers and canes if they have been recommended
• Do not use scatter rugs
• Clean up spills immediately
• Keep clutter off the floors and stairways
• Use well-lit walkways
• Keep commonly used items where you can reach them easily without bending or stretching
• Walk like a penguin: when there is ice or snow, turn your feet out to the sides and take small steps
• If you fall, tell your doctor. Finding the cause of a fall is important towards preventing future falls. Your doctor can review your medication, check your blood pressure, order tests that can identify the cause

1. Surveillance report on falls among older adults in Canada
2. Seniors’ Falls in Canada – 2nd Report