For seniors, falling is the leading cause of injury. According to the National Trauma Registry (2005), unintentional falls account for 65% of all major injuries reported in Canada for those aged 65 years and older. Of these cases, hip and wrist fractures are most commonly reported. In addition to physical injury, experiencing a fall can have unexpected consequences. A fall, especially one that takes place in a public place, can lead to a loss of confidence in carrying out daily activities. This can result in the person becoming socially isolated for fear that another embarrassing incident may occur.

Although all of us will experience gradual declines in our physical abilities as we age, falling does not have to be part of the “normal” aging process. By addressing personal and environmental factors that lead to falls, you, or a loved one, can significantly reduce the likelihood of experiencing a fall-related injury. Here are a few simple tips to help you stand tall.

Begin a Regular Exercise Program
Increasing your strength, balance, and flexibility are effective ways to reduce the risk of falling. Consider:

• Stair walking or cycling to improve lower body strength and balance.
• Lifting and lowering soup cans or dumbbells to improve upper body strength.
• Using a stability ball to improve abdominal and back muscle strength.
• Gentle stretching, swimming or yoga to improve flexibility.

Activities such as walking, dancing, and bowling can also help increase physical fitness and provide a fun, social experience. Speak with your doctor if you have a medical condition that could affect your ability to exercise.

Know Your Medications
Review your over-the-counter and prescription medications with your pharmacist or doctor. Some medications, or combination of medicines, can make you drowsy, dizzy or weak, all of which can increase the likelihood of a fall.

Have Your Vision and Hearing Checked
Wearing glasses with the wrong prescription or having an undiagnosed condition such as glaucoma or cataracts can impair your ability to see trip hazards. Also, have your hearing checked regularly to ensure that you can hear small children, pets, and other traffic around you while being active.

For more information on issues related to aging and seniors visit the Division of Aging and Seniors.

Key References:

Canadian Institute for Health Information. (2006). National trauma registry 2005 report: Major injury in Canada. Ottawa, ON: Author.

Chang et al. (2004). Interventions for the prevention of falls in older adults:systematic review and meta-analysis of randomized clinical trials. [Electronic Version]British Medical Journal, 328:680. Retrieved October 26, 2006, from http://www.bmj.com/cgi/content/full/328/7441/680/DC1

Public Health Agency of Canada.(2006). You can prevent falls: By improving your health! Retrieved November 22, 2006, from http://www.phac-aspc.gc.ca/seniors-aines/pubs/ycpf_info/index.htm