As of March 2022, falls were the leading cause of hospitalizations for people 65+ in Canada according to the Public Health Agency of Canada. These falls are the cause of 95% of all hip fractures. It is reported 30% of all Canadians over 65 will experience a fall in a year, jumping up to 50% of Canadians aged 80 years or older. The chances of falling increase with health conditions such as dementia as 50-80% of these individuals will fall this year. With these staggering statistics, it is important to recognize fall predictors, outcomes, and preventions to help keep you safe from falling. 

Predictors of Falls

• Balance Confidence/History of Previous Falls 
• Fear of Falling Avoidance Behaviors
• Excessive Alcohol
• Balance and Gait Deficits
• Muscle Weakness and Reduced Physical Fitness 
• Low Vision
• Medications
• Footwear and Clothing

Outcomes of Falls                       

• Injuries/Fractures 
• Fear of falling
• Loss of autonomy 
• Isolation
• Immobility 
• Depression

Prevention at home 

• Reducing tripping hazards 
• Increasing lighting or ensuring there is adequate lighting 
• Using walking aids such as a cane as needed 
• Getting enough physical activity by following the CSEP guidelines    
  • 150 minutes or more of moderate to vigorous activity/week of bouts of 10 minutes or more (walking like your late for work for ~22 minutes/day) 
  • 2 sessions per week of muscle/bone strengthening activities. 
• Working on improving balance 

How can you improve your balance? 

• Functional Training 
  • Exercises such as squats which help you perform activities in everyday life more easily 
• Strength Training 
  • Exercises such as lifting weights which helps to increase muscle strength by making muscles work against a weight or force
• Balance Training 
  • Exercises such as yoga that strengthen the muscles that help keep you upright, including your legs and core. Click here (https://121wellness.ca/video-exercises/ ) to see some examples of easy balancing exercises 

If you’ve already experienced a fall, our team at One to One Wellness is here. Call us at (902) 425-3775. Let’s work together so you can manage your injuries and prevent another fall. 

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