Balance & Falls Prevention for Older Adults

In Canada, one third of people over the age of 65 fall annually (Canada, 2023). Each fall is associated with increased risk of morbidity and mortality and can lead to physical and psychosocial consequences. Additionally, falls and falls-related injuries have a significant impact on healthcare costs & imposes economic strain. With the cause of falls being dependent on different factors, studies suggest a multifactorial approach in preventing falls. Falls prevention can include strategies at an individual level, such as balance & strengthening exercises, and on a community level, such as educational programs on falls prevention interventions and making improvements to physical structures. Furthermore, a combination of both individual & community level interventions would be ideal to prevent future falls in older adults.

Falls are the leading cause of injury-related hospitalizations and injury deaths among older adults aged 65+ (Canada, 2024). Each fall affects not only the person and their family but impacts our society as well. On an individual level, the person who fell may go to the hospital to be evaluated by a doctor. This situation can be stressful for that person and their loved ones. Once they get home, they may have to recover (depending on the severity of the fall) and may experience a decline in mobility, which could lead to a negative effect on their independence. Additionally, they could develop a fear of falling. In a wider context with this example, fall-related hospitalizations in Canada have increased by 47% from 2008 to 2019 (Canada, 2023). In other words, falls that lead to hospitalizations require more medical resources & care from healthcare professionals. Whereas falls prevention strategies should be considered in effort to reduce the number of falls and alleviate the economic burden on hospitals.

The underlying cause of falls is complex and there are many elements that should be considered for falls prevention. They can be caused by conditions pertaining to a person and/or by external factors. Falls risk can be attributed to several individual factors such as decreased mobility & balance, underlying chronic conditions, previous injuries, cognitive impairment, & visual impairment among individuals. There are also external factors which include medication side effects, improper footwear, slippery walkways, and uneven grounds. Hence, a systematic review by Vandervelde, S. et al., (2023) suggests using a personalized multifactorial approach when it comes to falls prevention strategies.

Falls prevention can look different depending on the person’s needs and fitness levels. For example, on an individual level, falls prevention can look like taking part in a balance exercise class, maintaining a healthy diet, and wearing proper footwear. On a community level, it can look like attending education sessions on falls prevention, clearing pathways, and installing handrails. Nevertheless, research has shown that exercise, specifically balance & strengthening exercises, may be one of the most efficient ways to prevent falls. As per the Canadian Movement Guidelines, their recommendation for adults ages 65+ suggest that seniors take part in 150 mins of moderate to vigorous exercise per week involving strength training and balance exercises. For example, a ‘sit-to-stand’ is a balance exercise that most people can do on their own. You would start in a seated position with your hands preferably on your thighs or have them on the armrests if need be. Using the leg muscles, you would push yourself up into a standing position and with control, sit back down. Another balance exercise example is a front lunge. Starting in a standing position, you would take one step forward while bending both knees then stepping back to the starting position. Thus, with decreased mobility & balance as one of the attributes to falls in older adults, consistent exercise can build strength in the muscles and joints and can help improve balance over time.

In Canada, at least 30% of older adults ages 65 years and older fall (Canada, 2023). Falls cause several repercussions by affecting the individual and their loved ones, negatively impacting their independence, and ultimately causing economic strain with healthcare costs. There are many intertwining elements that contribute to falls and they should be taken into consideration when creating prevention strategies. There are individual factors such as decreased mobility & balance and chronic conditions, and external factors such as uneven grounds and medication side effects. With the complexity of these attributes, research suggests a personalized multifaceted approach to falls prevention. Having falls prevention strategies tailored to the individual is vital due to differing needs and fitness levels. As per the Canadian 24-hour Movement Guidelines, it is recommended that adults complete 150 mins of moderate to vigorous exercise a week, specifically involving balance and strength exercises for those 65+ (Canadian Society for Exercise Physiology, 2021). Consistent exercise is an efficient way for adults to prevent future falls through building up the strength in the muscles and joints and conditioning the body with movements that challenge balance. Furthermore, with our aging population, falls prevention interventions is a crucial part of caring for older adults in our communities which in turn can reduce the economic burden on our healthcare system.

Exercise can reduce the number of falls over time by 25% and reduce the number of multiple falls by 15%. (Sherrington C, et al. 2019) Current research indicates that exercise programs specifically targeting balance, gait, and muscular strength, can reduce the rate of falls. With our services at Kinnected Chain, we can help you achieve your goal(s). Whether you want to improve your balance and strength or enhance your overall performance, our approach is to provide holistic care that matches your needs and limitations to help you age in place, where you choose to be. We put a focus on helping maintain physical abilities and enhance physical independence to decrease the rate of physical decline.