Falls put you at risk of serious injury, reduced mobility and loss of independence.
Did you know that fall-related injury rates are twice as high among Indigenous people as they are among non-Indigenous people?
Yes, Indigenous populations are more likely to deal with fall-related injuries than non-Indigenous populations are.
Why is this relevant?
Falls put you at risk of serious injury, reduced mobility and loss of independence. Falls are the leading cause of injury-related hospitalization and death among elders (55 years and older) and 95% of hip fractures are caused by a fall. They can also lead to other negative mental and physical outcomes like fear of falling, isolation, confusion, or depression.
What can you do to prevent fall-related injuries?
When indoors:
- Engage in regular physical activity, including indoor walking. This can reduce the risk of falls by improving strength, balance, coordination and flexibility.
- Have your eyesight checked. With age, eyesight can change rapidly, making it harder to see objects. Changes to your vision can increase your risk of falling and injuring yourself.
- Wear properly fitting, sturdy, flat shoes with non-skid soles.
- Remove home hazards such as phone cords, coffee tables, boxes, and loose rugs.
- Use nonslip mats in your bathtub or shower and/or use a bath seat, which allows you to sit while showering.
- Keep your home brightly lit to avoid tripping on hard-to-see objects.
- Use technical aids (walking aids, ramps), if available.
When outdoors:
- Walk on designated walkways, especially the ones treated for ice, even if it takes a little longer.
- Take shorter steps and walk at slower pace.
- For balance, keep both hands free, rather than in your pockets. Also, consider using a backpack when carrying heavy items to make it easier to balance when walking outdoors. A backpack keeps your hands free, helping you balance and letting you hold onto railings if any are available.
- If you have trouble walking on snow and ice, consider using assistive devices such as a cane or walking poles and putting cleats on your winter boots for added stability and support.
What should I do if I fall?
- Develop an emergency response plan in case of a fall. It should include contact information for healthcare providers, family members, close neighbours, and emergency services.
- Consider using a personal emergency response system, such as a medical alert system or a smartwatch with fall detection, that you can use to call for help if you fall or in another emergency.
- For more information on how to get up from a fall on your own, please see the following infographic (French only): centresudmtl.gouv.qc.ca/sites/ciussscsmtl/files/media/document/CP_PrevChutePA_FicheCommentSeRelever.pdf
References
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358
https://www.redcross.ca/blog/2023/1/slips-trips-and-falls-how-to-stay-safe-in-icy-weather
http://canadianfallprevention.ca/wp-content/uploads/2018/09/IFPS-Report_FINAL_2018_08_31.pdf