8 Tips to Prevent Falls and Fractures in Seniors

Falls are the leading cause of injury among Canadian seniors and 20% to 30% of them experience one or more falls each year, according to the Public Health Agency of Canada*. Falls cause 85% of injury-related hospitalizations among seniors and 95% of hip fractures*. According to McMaster University, seniors spend an average of six to nine days longer in hospital after a fall than for any other reason*.

To avoid falls and fractures, it is useful to know the possible causes: poor balance, reduced muscle strength and bone resistance, loss of sight or hearing, side effects of medications, and shoes unsuitable*.


Fortunately, there are several steps you can take to reduce the risk of falling and keep your feet on the ground safely:

  1. Strengthen your bones and muscle strength. Strengthen your bones by doing weight-bearing exercises like walking, dancing, or stair training*, says the Bone Health and Osteoporosis Foundation. Tone your muscles with elastic resistance bands or water exercises*. Getting enough calcium and vitamin D in your diet or in supplements can also help keep bones strong and prevent fractures*, according to the Canadian Medical Association Journal.

  2. Improve your balance. Tai chi is a form of gentle exercise that improves balance by increasing leg strength, flexibility, range of motion, and quickness of reflexes, according to Harvard Medical School.* A study in the Journal of Exercise Rehabilitation found that older adults who practiced tai chi for eight weeks had better balance and less fear of falling*.

  3. Do physical activity every day. Tight, inflexible, or weak muscles, as well as poor endurance and poor posture, increase the risk of falling. Regular exercise approved by your doctor can counteract these risks and reduce the rate of falls by 25%*.

  4. Wear safe and suitable shoes. Wear sturdy, well-fitting shoes with non-slip soles, rather than slippers and soft shoes or stockings, which can cause you to slip, trip, and fall*, advises the Mayo Clinic.

  5. Check your medications. Ask your doctor to check that your medications are not causing side effects such as drowsiness, dizziness, or muscle weakness that could increase the risk of falling*. Your doctor may consider adjusting the dosage of medications that may be affecting your balance, or tapering them off gradually until weaned off.

  6. Have your eyesight and hearing checked regularly. Vision and hearing loss increase the risk of falls by disrupting the balanced and accurate perception of environmental obstacles, according to a study in the journal Age and Aging *. Wearing glasses and hearing aids as prescribed can improve balance and help prevent falls*.

  7. Use appropriate mobility aids. Some seniors with balance issues choose not to use canes, walkers, or other mobility aids. If you have balance issues that concern you, consult your doctor, physical therapist or occupational therapist on how to use the right mobility aid, which can greatly improve your independence and safety when used correctly, such as the says the Saskatchewan Health Authority*.

  8. Eat healthy meals. Nutritious meals help maintain your strength, balance, energy, and alertness. Avoid skipping meals, which can lead to weakness and dizziness*.

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