As we grow older, our risk of falling increases and so does the risk of serious injury from a fall.  Every year, one in three Canadians over the age of 65 will fall – often with serious consequences.  Injuries such as hip, wrist and pelvic fractures are common in this age group and can have a lasting impact on quality of life.  There are easy things you can do to help prevent falls.  Most falls happen in the home so that is the first place to start taking precautions.  Here are some simple things you can do to make sure your home doesn’t trip you up:
Bathroom
Use non-slip mats inside and outside the tub or shower, and consider buying a non-slip shower or bath bench to get in and out safely.  Install grab bars by the toilet and in the tub and shower areas.  Install a raised toilet seat to make getting on and off easier.
Kitchen
Make sure any rugs have rubber backing so that they are not loose on the floor.  Wipe up any spills immediately, and use non-slip floor wax.  Keep everyday items on shelves within easy reach, and never climb on a chair or stool to reach for something.  Make sure no extension cords cross your path, and add gliders to your chairs to make moving them easier when you sit down or get up from the table.
Stairways
Keep stairways clear of clutter, secure loose or wrinkled carpet, and install non-slip strips on the edge of each step.  Ensure there are handrails on both sides of the staircase, and have good lighting in stairwells.  If you are carrying something up or down the stairs, make sure you can see where you are going.
The Rest of the House
Keep a clear path from the bedroom to the bathroom, and place nightlights along the way to guide you.  Don’t rush to answer the phone, and consider a cordless phone to keep within reach.  Always sit down when putting on or taking off shoes or clothing.

Outside of the home, there are various things you can do to reduce your risk of falling and protect your independence.  Remember to remove your reading glasses when you are walking.  If you have a cat or dog, consider putting a bell or reflector on its collar to avoid stumbling across an affectionate or sleeping pet that’s in your path.  Wear shoes or slippers with non-slip soles indoors

Your physical health can affect your risk of tripping and falling.  Health conditions such as high blood pressure, diabetes, anemia and low blood sugar can contribute to feelings of dizziness and faintness.  Some medications can affect your alertness, judgement and coordination.  Talk to your family doctor or pharmacist about any medications or products you are taking to minimize interactions or side-effects that may increase your risk of falling.  Remember that your eyesight and hearing alert you to hazards such as traffic, so have your eyes and ears tested at least once every two years.  Remember that eating regular, nutritious meals will help you stay alert and healthy, while drinking too much alcohol alone or in combination with medications can lead to serious falls.

One of the best ways you can reduce your risk of falls is to improve your strength and balance.  Almost any kind of physical activity is helpful, but some activities deliver greater benefits than others.  Walking requires no special equipment other than a pair of supportive shoes; try to make it part of your daily routine, or leave the car and walk for shorter errands.  Strong legs will stabilize you, reducing the chance of falling if you do lose your balance.  Exercises that target specific leg muscles can be easily done at home.  For example, while sitting in the kitchen or watching TV, try lifting one leg straight out in front of you and holding it for ten seconds, then alternating legs.  Ankle weights can be added to give your legs even more of a workout.  Joining a gym is a great way to get in shape either alone or in group classes, and swimming is a good choice if you enjoy the water.  Cycling, golf, dancing, Tai Chi and Yoga are all also great ways to exercise and build strength.  Aim for 20 minutes of exercise at least three days per week or, even better, build some activity into every day.  Your independence is worth it.