Assess your risk, prevent a fall

November is Falls Prevention month across Canada and even though it has come and gone, care should be taken year round, especially since falls are the leading cause of injury among older adults. Every year, one in three seniors will fall. Our bodies naturally change with age which can affect how we feel, move, and behave. The older we get, the greater the risk of falling becomes. There’s no doubt, falls can have devastating consequences such as injury, chronic pain and a reduced quality of life, so why not take action and prevent it from happening to you? Not sure if you’re at risk for a fall? Take the Falls Risk Self Assessment below.

1. Have you fallen in the past six months? (2 points for yes)

2. Do you use, or have you been advised to use, a cane or walker to get around safely? (2)

3. Do you sometimes feel unsteady when you are walking? (1)

4. Do you have to steady yourself by holding onto furniture when walking at home? (1)

5. Do you worry about falling? (1)

6. Do you need to push yourself up with your hands to stand up from a chair? (1)

7. Do you have trouble stepping up onto a curb? (1)

8. Do you often have to rush to the toilet? (1)

9. Have you lost any feeling in your feet? (1)

10. Do you take medication to help you sleep or improve your mood? (1) 11. Do you take medication that sometimes makes you feel lightheaded or more tired than usual? (1)

12. Do you often feel sad or depressed? (1)

13. Do you have difficulty avoiding hazards in your path because you don’t see well? (1)

Add up the number of points for each YES answer. If you scored four points or more, you may be at risk of falling.

If you are at risk for falling, it is a good idea to speak to your doctor as soon as possible, keeping in mind most falls can be avoided by taking steps to reduce the risks.

For example, keep active. Older adults with muscle weakness are four to five times more likely to fall. Staying active improves your strength and balance so try and do 30 minutes or more of physical activity at least five days each week. Walking, gardening, or cross country skiing are great ways to be active. Choose something you like to do and you are more likely to stick to it.

Have your vision checked. Older adults with low vision are 2.5 times more likely to fall so visit your eye doctor for an eye exam every year. A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts. Alberta Health Care covers the cost for adults 65 and older. Review your medications. Seniors taking more that 3-4 medications are at a higher risk for falls. Some prescriptions, over-the-counter medications, vitamins and supplements can increase your risk of falling so be sure to review all medications with your doctor or pharmacist.

Want to learn more about what you can do to stay independent and prevent a fall? Visit www.findingbalancealberta.ca

Source of Checklist: Rubenstein LZ, Vivrette R, Harker JO, Stevens JA, Kramer BJ. Validating an evidencebased, selfrated fall risk questionnaire (FRQ) for older adults. J Safety Res 2011;42(6):493-499.

Courtnay Epp is a health promotion facilitator with Alberta Health Services Population Health. She can be reached by email at courtnay.epp@ahs.ca