​​​​A fall is when you slip, trip, or fall suddenly onto the ground or floor. It may or may not cause an injury. A fall can happen to anyone, anywhere—in your home, in the community, or in a hospital.

Falls are the leading cause of serious injuries in older adults. People over age 65 have 9 times more fall injuries than people under 65. And of all nursing home admissions, 40% are because of complications from a fall.

You might think falls are a normal part of aging, but they are not. You can prevent falls, and there are many things you can do to stay mobile and independent.

Continue reading to learn what you can do to prevent a fall and stay independent.

For falls-prevention resources, as well as resources for being active and eating well, see the Resources topic.​

​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​It is common to try and do many things at once, be distracted, or be in a hurry.

But when you are not paying attention, you are less likely to notice what is going on around you, which puts you at higher risk of falling.

Focus to prevent falls

Follow these tips to focus your attention and prevent falls:

• Keep your head up when you walk. Scan the area just ahead of you. Avoid looking only at your feet.
• Look for hazards. Watch out for cracks in the sidewalk, other people, mailboxes, pets, and ice.
• Pay careful attention when you are in a new place.
• Plan the best time to do things, for example:
  • ​​Take your garbage out in the daytime when it’s easier to see.
  • ​Plan outdoor travel when the weather is good.
• ​​​​Make sure your clothes are comfortable and do not drag on the ground.
  
• Wear supportive shoes.
• Let the phone ring and don’t rush to answer it. Let people leave a message or call you back. Having a cordless phone or cell phone near you can be helpful.
• Let people wait if you are not ready. Your friends and family do not want to see you fall because you rushed.
• Pay close attention to the things you do a lot.

​​​​​​​​​​​​It is never too late to start being active. It improves your health and lowers your risk of falling.

Staying active:

• keeps your bones, muscles, heart, and lungs strong and healthy
• makes daily living tasks—like getting up from a chair or into a car—easier
• improves your balance
• helps you move easier
• increases your energy
• helps you sleep
• improves your confidence when walking

Don’t forget that physical activity is also fun. Be inspired to get active (video) by doing things you enjoy and including your family and friends.

Talk to your healthcare provider before starting a new physical activity, and:

• Learn more about the benefits of physical activity as you get older.
• Get ideas for ways to be active.

Learn more about risk factors for falling.

​​​​Problems with your blood pressure can cause you to feel lightheaded or dizzy, which can cause a fall.

Changing positions

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 before standing. Stand up slowly and give your body time to adjust. Then slowly begin moving.

Also be careful when you bend down, such as when you are gardening. Raise your head up slowly. Make sure you have your balance before you start moving.

Blood pressure tips

• Have your blood pressure checked regularly.
• Tell your healthcare provider if you sometimes feel lightheaded or dizzy and when it happens.
• Eat 3 meals a day or eat smaller meals more often throughout the day. Eat plenty of fruits and vegetables. Missing meals and having too much salt can make you dizzy.

• Drink 6 to 8 glasses (250 milliliters or 8 ounces per glass) 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 or other serious health conditions, or you take water pills, talk to your healthcare provider about how much you should drink.

​​Learn more about risk factors for falling.

​​​​​Medicines include prescriptions, over-the-counter pills, vitamins, and herbal supplements. The effects of some medicines can put you at higher risk of falling. These medicines may include:

• medicines that help you relax, sleep, or improve
• some over-the-counter cold, flu, and allergy medicines (video)
• certain medicines that may cause a drop in blood pressure

Medicines checks

Ask your healthcare provider (doctor, pharmacist, nurse practitioner) to ​check all your medicines at least once a year. They can help make sure you are taking only what you need.

If you have questions about how to take your medicine, talk to your healthcare provider. Be sure to ask about the effects of a new medicine.

If your medicines make you drowsy or dizzy, tell your healthcare provider. They may be able to prescribe a different medicine that does not have those side effects.

Medicine safety tips

Here are some tips to be safe with medicine:

• Know that alcohol can affect how some medicines work. Drinking alcohol, especially with certain medicines, can put you at higher risk of falling.
• Never take anyone else’s medicine.
• If you take medicine for diabetes, talk to your healthcare provider about how to manage your blood sugar overnight.
• Learn more about taking medicines safely​ (video).

Learn more about risk factors for falling.

​​When you are well rested, you have better attention and memory, and you feel better overall. You are also less likely to fall.

Learn more about sleep and your health.

Sleep changes and aging

How much sleep you need changes throughout your life. Adults usually need 7 to 9 hours of sleep, and older adults need 7 to 8 hours of sleep.

It can get harder to sleep well as you get older. You may:

• Find it harder to fall asleep and stay asleep.
• Nap more during the day.
• Get less deep sleep at night.
• Wake up more often during the night.

Sleep better to prevent falls

There are many things you can do to help yourself sleep better, such as getting regular physical activity and having a bedtime routine.

Get more tips for a better sleep.

Talk to your healthcare provider

Talk to your healthcare provider about sleep if:

• You are following the tips and still have trouble sleeping.
• You think the medicine you take is affecting your sleep.
• You have a chronic condition that is affecting your sleep such as pain, diabetes, or heart or lung problems.
• You are in menopause.

Learn more about risk factors for falling.​

​​​​​​​There is equipment you can install in your home to help you stay safe, independent, and lower your chance of a fall.

Some items you can borrow, and some you need to buy. You can find home equipment at medical supply stores, some department stores, or ask your healthcare provider where to get equipment.

Make your home safer to prevent falls

• Use safety grab bars in your tub and shower for balance and support. Do not hold onto the soap dish or a towel rack because they can break.
• Use a non-slip mat inside and outside your tub or shower. Replace mats if they do not stick.
• 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. Check that they are secure.
• Always turn on the lights when going down stairs.
• If you are carrying things, keep 1 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. Staying active​ can also make it easier to get up.
• 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, door thresholds and buckled carpet.

Learn more about risk factors for falling.

​​​​​​​Your eyes not only let you see where you are going, but they help with your balance and movement.

Eye changes

As you get older, you may notice changes to your eyes and vision:

• Your eyes are more sensitive to glare. You may need more time to adjust to sudden light changes.
• You have less depth perception. It becomes harder to judge distance and depth.
• You need more light to see at night. A 60-year-old needs 10 times more light to see at night than a teenager.

Eye exams

It’s important to have an eye exam every year with your optometrist (eye doctor). Having a yearly eye exam helps keep your eyes healthy, find problems early, and manage any eye conditions you have.

Alberta residents who 65 years old and older can get a free eye exam every year.

Safety tips

To prevent falls, make sure you are seeing as well as possible when you move around:

• If you have multifocal lenses, tilt your head down to look out of the top half of your glasses when using stairs.
• Take off your reading glasses when you walk.
• To avoid glare, put shades over light bulbs, and use blinds or light curtains on windows. Wear sunglasses when you are outside.
• Pause and give your eyes time to adjust to changes in light.
• Put non-skid or reflective strips at the edge of each step and door thresholds. Use a colour that is different from the floor.
• Remove patterned carpet on stairs.

Learn more about making your home safer when you have vision problems (video).

Have enough light

Having enough light can help you be safe and see better in and around your home:

• Have a lamp by your bed with a switch that is easy to reach.
• Use the highest wattage bulb recommended in each light fixture.
• Keep pathways well-lit inside and outside with night lights and motion detector lights.

Learn more about risk factors for falling.

​​​​​​​​​​​​Your bladder health and bladder habits can affect your risk of falling. You may be at higher risk of falling if you:

• Rush to use the toilet.
• Get up at night to use the toilet, when it is dark, and you are tired.
• Go to the toilet often, day or night.

Talk to your healthcare provider

Talk to your healthcare provider if you have problems with your bladder. Examples include feeling a burning when you urinate (pee), going to the toilet more often than usual, or leaking urine.

Your healthcare provider can give you suggestions or decide if you need medicine. They may also recommend you go to a special clinic that helps with continence (bladder control).

Safety tips

These tips can help lower your risk of falling due to trips to the toilet:

• To help with needing to use the toilet at night, drink most of your fluids during the day. Try to drink less in the evening.
• Try to use the toilet regularly during the day, about every 2 to 3 hours.
• Drink less tea, coffee, diet soft drinks, or alcohol. They can make you need to urinate more often.
• Wear clothing that is easy to put on and take off. For example, an elastic waistband is easier to manage than a belt.

Drink enough fluids

It is important to drink enough water and other fluids each day. Don’t drink less fluid than you need because you want to use the toilet less. Drink 6 to 8 glasses of fluid each day, or the amount recommended by your healthcare provider.

If you have heart failure, take water pills, or have other serious health problems, talk to your healthcare provider about how much fluid you need.

Learn more about risk factors for falling.​​

​​​​​​​​​​​​​​​​​​​Healthy eating (video) 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 risks for many illnesses, such as:

• Osteoporosis, which is when your bones are weak. Weak bones break more easily if you fall.
• Diabetes, which needs careful blood glucose (sugar) management and can put you at higher risk of falling.

Missing meals can affect your balance and strength. Eat regular meals and snacks during the day. Check Canada's Food Guide to learn more about eating a variety of healthy foods each day.

Calcium and vitamin D

Getting enough calcium and vitamin D is important, because people who don’t get enough have a higher change of having thin and brittle bones that break easily. Your body needs calcium to help keep bones strong, and vitamin D helps you absorb calcium.

To learn more about calcium and vitamin D, including how much you need each day and what foods can help you get enough, go to Getting Enough Calcium and Vitamin D.

If you have questions about calcium and vitamin D or healthy eating and nutrition, talk to your healthcare provider or a registered dietitian.

Learn more about risk factors for falling.

​​​Wearing shoes that fit well and provide support can help lower your risk of falling.

Choosing the right shoes

Here is what to look for when you are shopping for supportive shoes:

• Shoe length: Check that your shoe length is 6 mm (1/4 inch) longer than your longest toe.
• Closure: Shoes that close with laces or Velcro give you a snug fit. They also allow for your feet to swell a bit throughout the day.
• Heel cup: This is the back of shoe that covers the heel. Make sure it provides support and doesn’t slip.
• Heel shape: Choose a shoe with a wide, rounded heel to give more contact with the ground.
• Heel height: The heel should be about 6 mm to 2.5 cm (1/4 inch to 1 inch) high.
• Sole: Check that the bottom of the shoe has a good grip but does not stick to carpet.
• Toe area: Make sure the toe area is deep and wide enough so your toes can move.

Types of shoes

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.

What to avoid

To keep your feet supported and prevent falls, keep a pair of supportive shoes for wearing indoors only. Try to avoid the following:

• floppy slippers with an open heel
• heavy shoes
• going barefoot or being in stocking feet (Have a pair of shoes that you wear only indoors.)

Learn more about risk factors for falling.

​​If you fall, the first thing to do is stay calm.

Next, check your body for injuries. If you are injured, call for help.

If you are not injured, look for a sturdy piece of furniture, like a chair. Then follow these steps:

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.

​​Images and accompanying text reproduced with permission: “Don’t fall for it. Falls can be prevented!" State Government of South Australia. 2004. Copyright Commonwealth of Australia.

If you do have a fall, tell your healthcare provider.

Learn more about risk factors for falling.

​​If someone has fallen, and they are in a care facility, call the staff for help right away.

If the person is not in a care facility, don’t hurry. Calm yourself and the person before you try to help. Then carefully check the person for injuries.

If they are injured and need emergency help, call 911. Keep the person warm and comfortable, and stay with them until help arrives.

If the person is not badly injured and thinks they can get up, get 2 sturdy chairs. Place 1 near their head and 1 near their feet. Then do the following:

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.

​Images and accompanying text reproduced with permission: “Don’t fall for it. Falls can be prevented!" State Government of South Australia. 2004. Copyright Commonwealth of Australia.

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

Learn more about risk factors for falling.​

​​​​Find a healthcare provider

If you need a healthcare provider—such as a family doctor, physical therapist, optometrist (eye doctor), or podiatrist (foot doctor)—go to Healthcare Providers to find online directories.

Programs and services

• Alberta Healthy Living Program
• Alberta Aids to Daily Living

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

• Better Balance Fall Prevention Program
• Osteoporosis Physical Therapy Program
• Senior's Balance and Conditioning Program
• Geriatric Central Access

Falls prevention

• Home Fall Prevention C​hecklist​
  
• Spot the hazards

Staying active

• Alberta 55 plus
• Canadian Physical Activity Guidelines for Adults (18 to 64 years)
• Canadian Physical Activity Guidelines for Older Adults (65 years and older)
• Rural Route to Active Living
• Silver Times
• Volkssport Association of Alberta