Staying on Your Feet: Falls Prevention Tips for Seniors

senior fall on ground

Falls are the leading cause of injury among seniors, and they can have serious consequences – ranging from broken bones and hospital stays to long-term disability and loss of independence. But here’s the good news: many falls are preventable.

Whether you’re a senior yourself or a caregiver supporting someone you love, understanding the risks and taking proactive steps to prevent falls can make a big difference in staying safe and active.

Why Falls Happen

The most significant risk factor for falling is having fallen before. But many other factors can increase the risk, including:

Muscle weakness
Pain in the feet, knees, or back
Gait or balance issues
Weight changes
Lack of sleep
Injury or recent surgery

Certain health conditions also play a role, such as:

Inner ear or vision problems
Dementia or cognitive decline
Vitamin D deficiency
Arthritis or osteoporosis
Neurological conditions like Parkinson’s disease

Medications can also lead to falls. Some common ones include:

Blood pressure medications, which may cause dizziness when standing
Sleep aids, anti-anxiety drugs, and antidepressants
Diphenhydramine (Benadryl), found in many over-the-counter sleep products

Make Your Home Safer

Your home should support your safety and independence. Here are some practical ways to reduce fall risks around your home.

Bathroom

Use non-slip mats in the tub or shower
Install grab bars near the toilet and bath
Consider a raised toilet seat or shower chair
Wipe up moisture or spills immediately

Living Room & Bedroom

Clear away clutter, cords, and loose rugs
Use night lights and ensure good lighting throughout
Keep pathways clear, especially between the bed and bathroom
Move slowly when getting up from bed or a chair

Kitchen

Store heavy items in lower cupboards
Use a stable step stool with a safety rail
Clean up spills right away
Avoid slippery floor wax

Stairs

Ensure stairs are well-lit
Install sturdy handrails on both sides
Remove reading glasses before using stairs
Take your time

Outdoors

Keep walkways clear of snow, ice, and debris
Store garden tools safely
Make sure all entrances are well-lit

Everyday Habits That Help Prevent Falls

Eat Well
Nutritious meals that are high in protein and complex carbohydrates can help maintain strength and balance. Don’t skip meals—doing so can lead to dizziness. For more advice on how to increase protein in your diet, check out this article on our website.

Stay Active
Daily movement is one of the best defenses against falls. Try walking, stretching, or gentle activities like Tai Chi. Resistance exercises (like light weightlifting) help build muscle and bone strength. Always consult your doctor before starting a new exercise routine.

Monitor Your Health
Have your vision and hearing checked regularly by a doctor or healthcare provider. Poor eyesight or hearing can increase your risk of falling.

Use Medications Wisely
Talk to your doctor or pharmacist about side effects. Read labels carefully and avoid mixing medications with alcohol. If a medication makes you dizzy or sleepy, consider adjusting or reducing your activities accordingly.

Use Safety Aids
There’s no shame in using tools that help you stay safe. Glasses, hearing aids, walkers, canes, and non-slip footwear can all reduce your risk. Other helpful gadgets include reachers, hip protectors, and anti-skid soles.

If You Do Fall

Try to land on your buttocks to reduce injury
Don’t rush to get up—check for injuries first
Ask for help if needed

Join Circle of Care’s Free Falls Prevention Classes

photo of senior exercise class One of the most effective ways to prevent falls is to stay strong and keep moving. Circle of Care offers free group exercise and falls prevention classes for seniors aged 65 and older, which are available anywhere in Ontario virtually or in-person at locations through North York. These classes are led by trained fitness professionals and funded by Ontario Health atHome.

What you can expect:

A mix of seated and standing exercises
Focus on strength, balance, flexibility, and cardiovascular health
Educational components and progress assessments
Modifications to suit all fitness levels
A welcoming, supportive environment

How to Register

To register for in-person classes or learn more, contact:
Mila Robinson
Email: mrobinson@circleofcare.com
Phone: 416-358-4152

To register for virtual classes, please sign up here. Whether it’s making small changes at home or joining a group class, every step you take toward safety helps you stay independent, active, and confident.

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