​​​​​​​​​​What is a fall?

Slips, trips, and falls happen to anyone. Many people think, “It won’t happen to me.” They believe falls are not important to them. Some think a fall is a sign of getting older, and there is nothing they can do to stop it. Others think it is good information for someone else.

A fall is when you slip, trip or fall suddenly onto the ground or floor. You could even bump against a wall or land on the stairs. The fall may or may not cause an injury.

Falls can happen anywhere. You can fall in your home, in the community, or in a hospital.

People fall for many reasons. These are called risk factors. They include health conditions and choices we make, like shoes we wear. Know your risk factors so you can take action to reduce your chance of falling.

The good news:

• Most falls can be prevented.
• You can take action to stay mobile and independent.

Myths

• Falls just happen and I cannot do anything to stop them.
• Falls will happen more often as I get older.

Facts

• Falls are not a normal part of aging.
• Falls are the leading cause of serious injuries in older adults.
• Adults over 65 have 9 times more fall injuries than those under 65.
• Falls can change your life and take away independence.
• 40% of nursing home admissions are because of complications from a fall.
• Falls can happen to anyone, but you can take action to help prevent a fall.

Continue reading to find suggestions on how to take action and stay independent.

​​​​​​​​​​​​Answer the questions below to see if you are at risk for falling:

If you answered yes to any of the questions above, you have a higher chance of falling.

To learn more about preventing slips, trips, and falls on any topic, click the links on the left side of this page. Or you can click on the arrow (below) on each page to read the topics in order.​

​​​​​​​​​​​​In a fast-paced world, it is common to do many things at once. Sometimes we are deep in thought or in a hurry. When our attention is divided, we are less likely to notice what is going on around us.

Take Action

• Keep your head up while walking and scan the area a few feet ahead of you. Avoid looking only at your feet.
• Look for hazards. Watch out for cracks in the sidewalk, other people, newspaper boxes, pets and ice.
• Pay close attention when you are in places you’ve not been before.
• Plan the time when you do things:
  • If you have trouble seeing in the dark, take your garbage out in the daytime.
  • Plan outdoor travel when the weather is good.
• Think about what you wear. Make sure your clothes do not drag on the ground. Wear supportive shoes.
• Let the phone ring. Avoid rushing to answer it. It is easy to overlook hazards when rushing. The caller can leave a message or call you back. Consider having a cordless phone or cell phone near you to avoid rushing.
• Let people wait if you are not ready to leave when they arrive. Your friends and family do not want to see you fall because you rushed.
• Be attentive to the things you do a lot because sometimes we forget abo​ut where the hazards are.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

To be independent, you need to get out of bed, move around the house, go to and from a car, and get out to see your friends and family. Age can change how you walk, and lack of physical activity can, too.

These change may include:

• ​tiring more quickly
• feeling unsteady when standing
• losing strength in your leg muscles
• losing feeling or having pain in your feet or legs

Signs of possible problems with your balance are:

• you get dizzy when you get up quickly
• the room spins when you turn your head fast
• you are unsteady and hold onto walls or furniture when walking

We rely a lot on our vision to help our balance. So our balance will change if we need new glasses or our vision is poor.

Walking with your hands in your pockets and carrying a heavy purse can change your balance. So can unsupportive footwear.

Take Action

• Be physically active every day (see Stay Active).​
• Rest when you feel tired.
• Sit to get dressed if you feel unsteady.
• Use a walking aid if you have balance problems. Talk to your healthcare provider about aids that are right for you and before starting a new physical activity.
• Rearrange kitchen cupboards so most items you use are between your hip and eye level.

Walking and​ Balance Resources

• Rural Route to Active Living
  
• Alberta 55 plus
  
• Volkssport Association of Alberta
  
• Silver Times
  

If you live in an area where there are no recreation or fitness centres, consider using designed trails, school gyms, the local indoor or strip mall, or the indoor hockey rink.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

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Physical activity improves health at any age. Everyone needs it. What’s in it for me?

• It keeps your bones and muscles strong and healthy
• It improves your balance
• It helps you move easier
• It keeps your heart and lungs healthy
• It increase your energy
• It helps you sleep
• It improves your confidence when walking

Take Action

• At any age, your body can get stronger with activity. It is never too late to start.
• Do at least 150 minutes of activity every week if you are over 18 years old. These activities should make you sweat a little and breathe a little harder. You can break this into 10 minute periods. If you are just getting active start slowly, and add a few minutes each day.
• Being active will help you with your daily living tasks like getting up from a chair or into a car. Activities should strengthen both your arm and leg muscles. Arm strength is needed just as much as leg strength for daily tasks.
• If it is hard to get started, find a buddy, make a plan or try something new to keep it interesting. You could even join a class. Find programs at our local YMCA, senior’s centre, or municipal recreation department.

Be inspired to get active (video)

• Always talk to your healthcare provider before starting a new physical activity.
• Examples of physical activity include:
  • Strength and balance activities: Tai chi, stair climbing, exercising with weights or exercise bands, and doing wall pushups
  • Endurance (heart) activities: Walking, dancing, gardening, and swimming
  • Flexibility activities: Tai chi, and stretching
  • Read this page for other examples.
• Activities that emphasize balance are essential so include those every day. Balance means not standing still but being able to “catch yourself” if you lose your balance. Keeping your trunk muscles strong will help.

• Listen to your body. Stop if you have pain or discomfort. If you are not sure whether you are having pain or muscle stiffness, talk to your healthcare provider.

Resources

• Find a physical therapist
  
• Find a fitness instructor
  
• Canadian Physical Activity Guidelines for Adults (18 to 64 years)
  
• Canadian Physical Activity Guidelines for Older Adults (65 years and older) 
  
• Air Quality Index
  

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

Light-headedness or dizziness can be caused by problems with your blood pressure. Have your blood pressure checked regularly.

Take Action

• Sometimes a drop in your blood pressure can happen when you get up from a lying or sitting position. This is called postural hypotension. Be careful and change your position slowly. If you have been lying down, sit for a few minutes. Stand up slowly and give your body time to adjust. Then slowly begin moving.
• Dizziness can be caused from other health problems. It can happen when you look up or when you turn your head quickly. Tell your healthcare provider if you feel lightheaded or dizzy.
• Take care when you bend down, like when gardening. Raise your head up slowly. Make sure you have your balance before you start moving.
• Eat 3 meals a day or eat small amounts often throughout the day. Include plenty of fruits and vegetables in your diet. Missing meals and having too much salt in your food can make you dizzy.
• Drink 6 to 8 glasses (250 mL or 8 oz.) of water and other fluids each day or as recommended by your healthcare provider. Not enough water can lead to dizziness. If you have heart failure, other serious health conditions, or take water pills, talk to your healthcare provider about how much you should drink.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

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• ​​​​​​​​​​​​​​Medications include prescriptions, over-the-counter pills, vitamins, and herbal supplements.
• Medications that help you relax, sleep, or improve your mood can increase your risk of falling.
• Some medications may cause a drop in blood pressure which can incr​ease your risk of falling (See Managing Blood Pressure)
• Watch out for cold and flu medications you buy over-the-counter as some can make you drowsy.

Learn more about cold and flu medication (video)

Take Action

• Ask your doctor, pharmacist or nurse practitioner to check all your medications at least once a year. They can help make sure you are taking only what you need.
• If your medications make you drowsy or dizzy, tell your doctor, pharmacist or nurse practitioner. They can sometimes prescribe a different medication that does not have those side effects.
• Talk about possible interactions of alcohol and medications. Alcohol and medications increase your risk of falling.
• Never take anyone else’s medications.
• If you have questions about how to take your medications, talk to your healthcare provider. Be sure to ask about the effect of a new medication on food or other medications.
• If you take medications for diabetes, talk to your doctor about how to manage your blood sugar overnight.

Watch this video to learn more about taking medications safely.

​To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

• We all need sleep, and it seems to come naturally for most of us. But, sometimes sleep is evasive. We toss and turn and can’t seem to sleep.
• When you are well rested, you have better attention and memory, and feel better overall. You are also less likely to fall.
• How much sleep we need changes from the time we are newborns, throughout childhood, and into adulthood. Adults usually need 7 to 9 hours of sleep, and older adults need 7 to 8 hours of sleep. It can also get harder to sleep well as we get older.

What happens as we get older?

• It can be harder to fall asleep and stay asleep.
• We may nap more during the day.
• We get less deep sleep at night.
• Our sleep is lighter—we wake up more often during the night.

What affects the sleep/wake cycle?

Two of the hormones that affect our patterns of waking up and sleeping are adenosine and melatonin.

Adenosine builds up in our body throughout the day making us feel tired. While we’re sleeping, it breaks down, so in the morning we wake up refreshed.

Melatonin also helps our body to sleep. The amount of melatonin produced is affected by light. As natural light dims in the evening, our bodies make melatonin, which helps us fall asleep. The smallest amount of light can slow down how much melatonin the body makes. This light could be from artificial light, TVs, alarm clocks, computers and tablets, or street lights.

In the winter, it can be easier to fall asleep and stay asleep because of the shorter days and less exposure to natural light. In the summer, the opposite can occur. It can be harder to falls asleep and stay asleep with the longer days.

Other things that affect our sleep:

Tips to get a good night’s sleep

During the day:

• Get regular physical activity each day.
• Spend time outside in natural light each day. Being in bright light can help your body get tired and sleep. If you can’t get outside, use a bright light (blue spectrum light) indoors instead.
• Avoid napping more than 20 minutes.

In the evening:

• Avoid exercise 3 to 4 hours before bedtime.
• Find ways to lower your stress and relax.
• Do something calming before bed like reading, listening to music, or having a warm bath.
• Limit the amount of liquids you drink after supper to avoid having to get up at night to use the bathroom.
• You could eat a small snack, but not a heavy meal, to get you through the night.
• Limit your screen time from TVs, computers, phones, e-readers, and tablets, especially before bed.
• Avoid alcohol. It can make you drowsy, but it affects the quality of your sleep so you feel less rested.
• Limit your caffeine intake. Research shows that caffeine makes it harder to sleep. Caffeine is found in coffee, black tea, chocolate, cola drinks, and energy drinks.

At bedtime:

• Use a comfortable mattress, and keep your bedroom cool and quiet.
• Keep your room dark. Lights from alarm clock, streets lights, even the little red power light to tell you something is plugged in (like on a TV or computer), can bother some people’s sleep.
• Pets in a bedroom can also interrupt sleep with their movements and snoring. If you have a pet in your room, consider moving them to a different room overnight.
• Only use your bedroom for sleep and intimacy.

Things to remember:

• Medications can affect sleep, especially those with caffeine. Over-the-counter medicines like decongestants and cough syrups can also disturb sleep. Talk to your healthcare provider if you use any medications, including over-the-counter medicines, and are having trouble sleeping.
• Research shows that caffeine makes it harder to sleep. Limit your caffeine intake. Caffeine is found in coffee, black tea, chocolate, cola drinks, and energy drinks.
• Alcohol can make you drowsy, but it affects the quality of your sleep so you feel less rested. Try to avoid alcohol.
• Health conditions like chronic pain, diabetes, menopause, and diseases of the lungs, heart, and nervous system can disrupt sleep. If you have one of these conditions, let your healthcare provider know if you are having trouble sleeping.
• Stress, grief, and strong emotions can impact sleep. Learn ways to relax your body like breathing or muscle relaxation exercises, yoga, writing in a journal, or exercise to help get stress out of your system.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

​​​​​​Adapting your home will allow you to stay independent and decrease the chance of a fall.

Take Action

• Use safety grab bars in your tub and shower. Do not hold the handle on the soap dish or a towel rack as they can break.
• Use a non-slip mat inside and outside your tub or shower. Replace them if they do not stick.

• Here's what bars beside the toilet could look like:

• Keep a cordless phone or cell phone close to you especially when showering or bathing.
• Keep your toilet paper roll within easy reach.
• Have handrails on both sides of your stairways and check that they are secure. Always turn on the lights. When carrying things, keep one hand free to hold onto the handrail.

• Clear pathways of furniture, cords, and clutter and keep them well lit.
• If it is hard to get out of your chair, put an extra cushion on it or use a chair with armrests. Strengthening your leg muscles can also make it easier to get up. (See Stay Active)
• Remove scatter mats and area rugs or tape down the edges. It is easy to catch your toes on the edge and trip.
• Look out for things that can cause you to trip, such as pets, hoses and rakes, door thresholds and buckled carpet.

You can borrow or buy items like a bath seat for your bathtub or shower, a bar beside your bed, and an emergency medical alert system. An occupational therapist can help you get these and other items.

Resources

• Find an occupational therapist
• Why use a home hazard checklist? (video)
• Use a home hazard checklist
• Preparing Your Home for Winter
• Preventing Falls on Stairs (changing stairs or building stairs)
• Use the handrail, everytime - Safety Minute: Stair Safety (video)

Activity

Can you spot the hazards?

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

Your eyes not only see where you are going, but help with balance and movement. As you age, your eyes change.

• Your eyes are more sensitive to glare and need more time to adjust to sudden light changes.
• Your eye lose depth perception. It becomes harder to judge distance and depth. This can affect how you see stairs and curbs.
• You need more light to see at night. A 60-year-old needs 10 times more light to see at night than a teenager.

Take Action

• Have your eyes checked each year. Alberta residents can have their eyes checked free every year after they are 65 years.
• If you have multifocal lenses, tilt your head down to look out of the top half of your glasses when using stairs.
• Remove your reading glasses when walking.
• Pause and give your eyes time to adjust to changes in light.
• Have a lamp by your bed with a switch that is easy to reach. Use the maximum wattage recommended in each light fixture.

• Watch for glare. Eliminate exposed or bare bulbs. Use blinds or light curtains on your windows. Wear sunglasses outside both in winter and summer.
• Keep pathways well-lit inside and outside. Use night lights and motion detector lights.
• Use non-skid or reflective strips at the edge of each step. Use a different colour than the stairs to make it easier to see the edges. Use them on door thresholds too. Remove patterned carpet on stairs.

Watch this 1½ minute video to learn about getting around your home with vision problems.

If you have low vision, watch this short video to learn about aids to help you cope.

Resources

• Alberta Association of Optometrists
• CNIB in Alberta

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.

Healthy eating can make you look, feel, and perform better. Choosing the right amount and type of food will give you the energy you need to be healthy and strong. It also cuts your risk for many illnesses like osteoporosis and diabetes.

• What is osteoporosis? Osteoporosis is when your bones are weak. This means your bones break more easily if you fall. You are more likely to have osteoporosis as you get older.
• What is diabetes? Conditions like diabetes can raise your risk of falling. If you have diabetes, managing your blood sugar levels and eating well can lower your risk of falling. Learn more about staying healthy with diabetes here.

Take Action

• Eat regular meals and snacks during the day. Missing meals can affect your balance and strength. Check Canada's Food Guide to learn more about eating a variety of healthy foods each day.
• Drink at least 6 to 8 glasses (250 ml or 8 oz) of fluids, including water, tea and milk. Your healthcare provider may suggest you drink more or less fluids, depending on your health.
• Get enough calcium and vitamin D.

Calcium

Calcium can help prevent broken bones.

• Adults aged 19 to 50 need 1000 mg of calcium every day.
• Adults over 50 need 1200 mg of calcium every day.

It’s best to get calcium in your diet through foods such as:

• dairy products like milk
• salmon and sardines (when you eat the bones)
• cooked leafy greens like bok choy
• almond butter
• beans
• soy, almond, or rice beverages that have calcium added (called calcium-fortified beverages).

It is best to get calcium from the foods you eat. These foods also have other nutrients that are good for your health.

Learn more about calcium.

Foods sources of calcium​

Vitamin D

Vitamin D helps your body absorb calcium and keep your bones and muscles strong. You can get some vitamin D from being out in the sun and from some foods. Most Canadians do not get enough vitamin D and need supplements.

There are some reasons why we are not able to get enough vitamin D from the sun.

• In our northern climate, your body cannot make enough vitamin D from October to March.
• If you avoid sunshine, are unable to go outdoors, or cover up for religious or cultural reasons, speak to your healthcare provider about supplements.
• Sunscreen prevents your body from making vitamin D.

Healthcare providers recommend that you take a vitamin D supplement each day. The best one is vitamin D3.

• Adults aged 19 to 50 need a vitamin D supplement of 400 to 1000 international units (IU) each day.
• Adults over 50 need 1000 to 2000 IU each day.

Do not take more than 4000 IU a day of vitamin D as a supplement.

Also include foods in your diet that have vitamin D along with a vitamin D supplement.

Foods with vitamin D include:

• milk
• sardines, salmon and other oil fish

Learn more about vitamin D

To find out more about healthy eating:

Some grocery stores will give tours helping you with making the best choices and reading food labels. Ask at the customer service desk.

To learn more about your risk of falling, take the “Is there a chance you might fall?” checklist.

Taking care of your feet and shoes are important to prevent falls. If your feet are sore, nail care is poor, or if you have foot problems, the way you walk can change. Shoes support your feet and help you keep your balance.

Take Action

• Check your feet often for corns, calluses, bunions, open sores, dry skin and thickened nails. Use a mirror if needed. This is very important if you have diabetes. If you need help, ask your healthcare provider to check your feet for you.
• Have foot pain checked by a healthcare provider such as a podiatrist or go to a foot clinic. Get information about foot and nail care. Ask about foot exercises for foot pain or ankle stiffness.
• If you like to soak your feet, do not soak for more than 10 minutes. Soaking too long will dry your feet out. (Soaking is not recommended if you have diabetes.)
• Dry your feet completely after washing. Apply cream or lotions to moisturize. Use cotton socks if your feet sweat a lot.
• Wear well fitting shoes that provide support and allow enough room if your feet swell. Avoid bare feet, stocking feet and heavy shoes.
• Avoid floppy slippers with an open heel. Wear a pair of shoes that you only use inside.

Resources

• Foot Care Do's and Don'ts

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

• Shoe length: Check that your shoe length is 6 mm (1/4") longer than your longest toe
• Closure: Laces or Velcro® closure allows a snug fit and allows for swelling
• Heel cup: Back of shoe covers the heel to provide support and prevent slipping
• Heel shape: Heel is rounded and wide to give more contact with the ground
• Heel height: Heel height is 6 mm to 2.5 cm (1/4" to 1" high)
• Sole: Sole has a good grip but does not stick to carpet
• Toe area: Toe area is deep and wide enough to allow toes to move

Running shoes are supportive. Choose a pair with a thin sole so you can feel the surfaces you walk on.
The best type of sandal has a back strap, covers your foot and is adjustable.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​

Paying attention is important, but being afraid of falling can be a problem.

Fear of falling can lower your quality of life and stop you from:

• doing the activities you enjoy
• getting out and seeing your friends
• being active. If you do less, your legs will become weaker and your reaction time will get slower. You will then be at greater risk of falling.

Take Action

• Be aware of your own attitudes and concerns about falling. For example, do you think you could ever slip, trip or fall?
• Be a positive thinker. Know you can do things to prevent a fall.
• Be a problem-solver. Find ways to do things without taking a lot of risks.
• Have a plan for getting help if you need it. Consider using an emergency medical alert device, especially if you live alone.
• Talk to your healthcare provider to see how you can stay active. Let them know if you find it hard to get outside and do your usual things. (See Staying Active)
• Find out how to gain confidence doing your daily activities.
• Remove hazards from your home. (See Be "Falls Smart"​ at Home​)
• Identify your risk factors and know your limits. Reduce your risks as much as possible. Change the way you do things or use equipment to make tasks easier.
• Keep in touch with friends and family. See them often.
• Practice getting up from the floor when someone is around who can help you.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.

• ​​​​​​​​​​​​​Keep calm.
• Check your body.
• If you are injured, call for help. Stay warm.
• If you are not hurt, look for a sturdy piece of furniture, like a chair.

1. Roll onto your side.

2. Crawl over to a chair or sturdy furniture.

3. From a kneeling position, put your arms up onto the seat of the chair.

4. Bring 1 knee forward and put that foot on the floor.

5. Push up with your arms and legs, pivot your bottom around.

6. Sit down. Rest before trying to move.

Let your healthcare provider know after you have a fall.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.

“Don’t fall for it. Falls can be prevented!" State Government of South Australia. 2004. Copyright Commonwealth of Australia. Reproduced by permission.

• ​​​​​​Do not hurry. Do not try to get the person up right away. Calm the person and yourself.
• Check for injuries. If they are badly injured, call 911.
• While waiting for help, keep them warm and comfortable.
• If the person thinks they can get up, get two sturdy chairs. Place one near their head and one near their feet.

1. It is important that the fallen person does the work.

2. The helper should only guide lightly, helping the person to roll onto their side.

3. Help the person to kneel. Place 1 chair in front of the person.

4. Ask the person to lean on the seat of the chair and bring 1 leg forward. Put that foot on the floor.

5. Place a second chair behind the person. Ask them to push up with their arms and legs, then sit back in the chair behind them. Guide them onto the seat. Do not lift them.

Always call the person’s healthcare provider to let them know about the fall.

If the person who has fallen is a resident in care, ask staff for help.

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.

“Don’t fall for it. Falls can be prevented!" State Government of South Australia. 2004. Copyright Commonwealth of Australia. Reproduced by permission.

​There are other resources for other topics. Click on the topic on the left side of the page to find them.​

​​​​​Hip Protectors

• Aging is a Contact Sport (video)

Aboriginal Resources

• Safe For Elders
  

How to find healthcare providers

• Occupational Therapist
• Physical Therapist
• Recreation Therapist
• Foot Doctor (podiatrist): College of Podiatric Physicians of Alberta
• Doctor: Find a Doctor
• Eye Doctor (optometrist): Alberta Association of Optometrists
• Fitness Instructor: Alberta Fitness Leadership Certification Association (AFLCA)
  

Alberta Aids to Daily Living (AADL): This is an Alberta program providing financial assistance to buy medical equipment and supplies. An assessment by certain healthcare providers can identify what equipment an Alberta can get through this program.

Or call toll-free in Alberta: 310-0000, then 780-427-0731

Other Programs and Services

• Alberta Healthy Living Program
  

Calgary

• Calgary Fall Prevention Clinic
• Move 'n Mingle Fall Prevention Exercise Program
• Seniors Health Clinics

Edmonton

• Better Balance Fall Prevention Program
• Osteoporosis Program
• Strathcona Seniors' Clinic
• Senior's Balance and Conditioning Program
• Geriatric outpatient clinics

To learn more about your risk of falling complete the “Is there a chance you might fall?” checklist.​