Why Falls Matter

As we age, our bodies change. These changes can affect how we feel and move. Falling can lead to serious injuries, long-term pain, and make everyday life harder. Even if you do not get injured, a fall can make you less confident and prevent you from doing things you enjoy.

The good news is you can take steps to prevent falls. If you feel unsteady, have fallen before, or worry about falling, there are many things you can do to stay safe and feel more confident.

Falls in Canada

  • About 1 in 3 people aged 65 and over fall each year.
  • People over 85 are more likely to get injured, go to the hospital, or even die from a fall.

Are You at Risk of Falling?

Falls are one of the main reasons older adults lose their independence. Could you be at risk? Some things that increase your risk include:

  • feeling weak or having poor balance
  • taking three or more medications a day
  • having vision or hearing problems, and
  • wearing unsafe footwear or having foot pain.

If any of these apply to you, talk to your health care provider. They can help you lower your risk and stay independent.

Take the Staying Independent Checklist:  If you scored 4 points or higher, you may be at risk of falling.

As you age, your body can lose strength and your reflexes may slow down, making a fall more likely. The good news is that anyone can lower their risk of falling by doing activities that improve their strength and balance.

  • 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 recommend adults 65 and older also do activities that challenge balance.
  • Physical activity can also increase your ability to complete daily tasks, and improve mood, sleep, energy, and memory.

Strength and Balance Activities

Doing activities that build strength and improve balance can help prevent falls. These activities also make everyday things easier, like getting up from a chair, going up stairs, and carrying groceries. As we get older, our muscles can get weaker. This is called sarcopenia.

Try doing strength and balance activities 15 -20 minutes each day to help keep your muscles strong, improve balance, and lower the chance of getting injured:

  • Try activities like chair squats, wall push-ups, seated leg lifts, bicep curls, and calf raises.
  • Strong hands and wrists help your grip strength so you can open jars, stand up from a chair, and hold things safely.
  • Activities like yoga, Tai Chi, and dance are great for balance.
  • A physiotherapist or athletic therapist can help you create a safe routine.

Take a look at strength and balance activities to do at home.

 

Move Your Body

All movement is good for your health and can be fun with others.

  • Choose activities you like and also make your heart and lungs strong. Try things like brisk walking, swimming, or riding a bike.
  • Try to do about 20-30 minutes of activity each day. Start slow and increase your time and effort as you feel stronger.
  • If you don’t exercise often or want to to try something new, ask your health care provider, physiotherapist, or athletic therapist how to start safely.

Take Care of Your Feet

Foot problems like corns or ingrown toenails can affect your balance and make walking painful.

  • Wear shoes that fit well and support your feet.
  • Wear winter boots that grip the ground and have a wide, steady rubber sole that doesn’t slip. Check the Footwear section to learn how to pick safe winter boots.
  • Talk to your health care provider about foot care. They may refer you to a specialist.

Take a look at the helpful guide on Safe Footwear.

Use Medicine Safely

  • Take your medicine exactly as prescribed by your doctor or pharmacist.
  • Don’t skip doses, take extra doses, or stop suddenly.
  • Never use medicine that is expired.

Keep a Medicine List

  • Write down all the medicines that you take, including ones from the pharmacy or health food store.
  • Bring your medicine list to your doctor or pharmacist every 6–12 months to check if you still need them.

Check with your Doctor, Nurse, or Pharmacist if You:

  • fell, tripped, or almost fell, or feel dizzy or weak
  • had a big health change (like being sick or in the hospital)
  • take three or more medicines, started a new one, or changed a dose, or
  • take medicines that affect balance (like for sleep, allergies, anxiety, depression, pain, or blood pressure).

Tell Your Doctor or Pharmacist Right Away if You

  • Feel dizzy, confused, very tired, or have blurry vision.
  • Suddenly have trouble walking or slower reactions.
  • Had a fall or almost fell.

Learn more by reviewing the helpful guide: The 5 Questions to Ask About Your Medications.

Eat Well

Eating healthy helps keep your bones and muscles strong and gives you energy.

  • Protein helps build muscles. Good sources include meat, eggs, dairy, nuts, and soy.
  • Vitamin D helps your bones. Take a daily supplement of 1,000 IU and do not go over 4,000 IU/day.

Take Care of Your Teeth

Healthy teeth and gums help you chew food and enjoy meals. Brush and floss daily and visit your dentist regularly. If you wear dentures, make sure they fit well.

Learn about the Canadian Dental Care Plan Eligibility.

Check Your Vision and Hearing

Vision

Good vision can reduce the risk of falling. As we grow older, changes in our eyes often affect our vision. Even small changes to our vision can increase our risk of falling.

  • Vision can become blurry, and depth and distance may become more difficult to judge.
  • Our eyes become more sensitive to glare, slower to adjust to light, or less able to make a distinction between similar colors.
  • We can also develop eye disorders such as cataracts, glaucoma or macular degeneration which can gradually change our vision.
  • Multifocal glasses may pose an added risk for falls, by impairing depth perception or distance contrast sensitivity.
  • Get your eyes checked every 2 years.
  • Use sunglasses to protect your eyes.
  • Focus on Falls Prevention Vision Screening Program is a program designed to identify fall risks related to visual impairment.

The Seniors’ Eyeglass Program provides financial assistance toward the purchase of eyeglasses for eligible Manitobans 65 and older. One pair of eyeglasses may be claimed every three years, more often if a doctor diagnoses a change in vision.

Hearing

  • All adults, from the age of 50 years should be screened regularly for hearing loss. Screening may be conducted at 5-yearly intervals until the age of 64 years.
  • From 65 years of age, the frequency of screening should be increased to every 1–3 years.
  • Wherever possible, hearing screening schedules should align with other health checks.
  • Use hearing aids if needed.
  • Manitobans aged 65+ may get up to $2,000 to help pay for hearing aids. Hearing Aid Program.

Read this new blog post: What Does Hearing Loss Have to do With Falls?

Make Your Home Safer

Here are things to consider:

  • Use night lights between your bedroom and bathroom.
  • Keep walkways clear and well-lit.
  • Secure rugs and mats.
  • Install grab bars in bathrooms and near stairs.
  • Mark outdoor steps with bright paint.
  • Fix uneven paths and floors.
  • Ask an occupational therapist about ways to make your home safer.

The Home Safety Checklist helps identify common hazards in your home and offers tips on making your home safer.

You may be eligible for up to $6,500 to help pay for home safety changes like grab bars. Check out the Manitoba Safe and Healthy Home for Seniors Program website: Or call 1-866-906-6006 to learn more.

Stay Connected

Being social helps your body and mind. Talking with others, joining activities, and volunteering can improve your balance, confidence, and brain health.

Manitoba Support Services to Seniors provides community-based services and programs that promote health and well-being and help older adults live independently. Call 2-1-1 to learn about programs like meal delivery, transportation, and home help.

Or visit online: 211 Manitoba

Regional Health Authority webpages:

If You Fall

 

 

 

 

 

 

 

 

 

 

 

 

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