In fact, falls are the leading cause of injury-related hospital admissions in Alberta for people over 65 years old, and the leading cause of injury-related death for seniors 80 years of age and older. 

Lynda McPhee, Education Coordinator at the Alberta Centre for Injury Control & Research (ACICR), is particularly concerned with the effect that falls have on an older adult’s ability to remain independent. She notes, “About 40% of admissions to nursing homes are the result of a fall. As we age, we still want to be out and about. But a fall can rob you of your independence.”

In spite of these statistics, McPhee remains optimistic. She insists, “Falling is not a natural part of aging. We shouldn’t assume that just because we’re getting older that we’re going to fall more.”

According to McPhee and many others, the key is prevention.

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Caregivers Play an Important Role in Fall Prevention
If you work with seniors or if you’re caring for an elderly parent, chances are you’re very aware of the link between aging and falls.

Lesley McEwan, a workshop facilitator for the Alberta Centre for Active Living, says, “Most people who work with older adults know this is a hot topic that they need to get on top of. But many don’t know where to begin. They ask me: ‘Where can I learn more about the ways that falling affects seniors?  What can I do to help?’”

Promoting Physical Activity Helps Prevent Falls
One of the best, proactive things that families and caregivers can do is promote physical activity to older people. Families can talk with parents to engage them in more activity. Similarly, caregivers in home care or residential settings can also work with clients to gradually increase the amount of physical activity in their daily lives.

Physical activity can help reduce the risk of falling by strengthening your muscles and improving your flexibility. In addition, the more physically active you are, the better you will be able to regain your balance if you do stumble. Last but not least, if you do take a fall, the fact that you have been physically active can help to minimize the health impacts of the fall and also speed your recovery.

Reducing the Risk
So what does it take to reduce the risk of falling? Research has shown that just thirty minutes of activity a day can make a huge difference.

When you’re more active, it can improve your health.  Healthy seniors have greater flexibility, balance, strength and control needed to avoid falls in the first place, and to better recover from falls.

While exercises that focus on building strength and improving balance are particularly useful in preventing falls, you don’t need to be tied to a specific program.

“Just get out there and do what you like to do,” suggests McPhee. “Whether it’s dancing, swimming, walking, tai chi, or taking part in an exercise program, it pays off to be proactive.”

While research shows that exercise reduces the risk of falls by 15% and the number of falls by 22%, the experts say that benefits are much more far reaching.  For example, exercise can also enhance your independence, increase your confidence, improve your mood, and reduce your fear of falling. All this for just 30 minutes a day!

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An Active Senior is a Healthy Senior
Clearly, an active senior is a healthy senior—and a healthy senior is less likely to suffer the consequences of a fall.

In 2009, the Alberta Centre for Active Living, with funding from ACICR, created a new resource to support individuals who help seniors become more active. The publication, Preventing Falls Through Physical Activity: A Guide for People Working with Older Adults, is full of practical information about fall prevention and safe physical activity.

McEwan, who has been promoting the booklet across Alberta, is thrilled with the response. She says, “The feedback has been phenomenal. Everyone is so happy to have this information.”

“Before the guide was available, many people working with seniors knew that physical activity was important, but they didn’t know which activities would best support older adults in the area of fall reduction,” explains McEwan. “This resource helps to fill that knowledge gap.”

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Learn More

Preventing Falls Through Physical Activity: A Guide for People Working with Older Adults
Provides a step-by-step approach to planning and implementing physical activities that help reduce falls.  Useful for individuals who plan and lead fitness classes or recreation programs for older adults.

Finding Balance Alberta
A website dedicated to helping seniors prevent a fall before it happens, so they can stay active and independent. It focuses on three preventive strategies: checking your medication, keeping active, and watching your step.