Changes in vision or hearing can affect your balance and how safely you move around. Have your vision checked regularly and when you notice changes. Adults aged 65 and older may qualify for OHIP-covered eye exams. Learn about OHIP-covered eye exams. If you notice changes in your hearing, ask your health care provider about a hearing test.
Fallen Recently. What to do next.
If you or someone you know has fallen, you are not alone. Anyone can fall and it can happen for many reasons. There are things you can do to help prevent another fall.
1. Complete the Staying Independent Checklist to check your risk of falling. Talk to your health care provider about your results. Staying Independent Checklist
2. Check out You Can Prevent Falls for practical tips and a home safety checklist. You Can Prevent Falls
3. Make your plan to reduce your risk of falling with My Falls Action Plan. My Falls Action Plan.
What can you do next?
Take care of your health
Managing your health can help reduce your risk of falling. Medicines, vision, hearing, feet and safety aids can affect your risk of falling. Have regular medical check-ups to help you take care of your health.
Some medicines can make you sleepy, dizzy or unsteady. Make a list of your medicines, vitamins and supplements. Ask your pharmacist to review them and check whether any may increase your risk of falling. Eligible people can receive a free medication review through MedsCheck. Do not stop or change your medicines without speaking to your health care provider.
Physical activity is key to Preventing Falls. Following the Canadian 24-Hour Movement Guidelines for Adults (65 years and older) can help you stay strong, mentally fit, and independent. Move every day and reduce the time that you sit. Aim for 150 minutes of physical activity a week.
Learn more about staying active by visiting our physical activity for older adults webpage.
Build your strength and balance
Walking is good for your health, but strength and balance exercises are also important for fall prevention. Do strength and balance exercises at least two times a week. Try the free Strength and Balance Exercises posters (available in 10 languages) or watch Strong and Steady exercise videos at home: English videos | French videos.
Nutrient needs change as we age. Eating well and drinking enough fluids can help you maintain your strength and support your health. Calcium and vitamin D help keep your bones healthy. Enjoy calcium rich foods daily. Sources include: milk or fortified milk alternatives, yogurt, calcium fortified tofu, canned fish with bones, and cheese. Take a daily vitamin D supplement of 400 IU if you are over 50.
For more information, visit our Healthy Eating for Older Adults webpage. Healthy Eating for Older Adults
Learn how to contact a dietitian: Find a Registered DietitianFind a Registered Dietitian.
Many falls happen at home. Look for things at home that may cause a slip or trip and learn what you can do to reduce the risk of a fall.
Complete the home safety checklist in You can prevent falls.
Throughout your home make sure that:
- Pathways are clear of extension cords and other objects.
- Rugs have no ripples or tears.
- Scatter mats are removed or taped to the floor.
- Make sure rooms, hallways and stairs have good lighting.
- Items used every day are stored within easy reach.
- Store heavy items in lower cupboards or shelves.
- Clean up spills when they happen.
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Safety aids can make your everyday life easier and help reduce your risk of falling. Examples include canes, walkers, grab bars and shower chairs. It is important to use aids that meet your needs and fit you correctly. Ask your health care provider if you need an assessment for a walking aid.
For more information about safety aids, visit OPH’s Preventing Falls webpage: Preventing Falls
Healthy, pain-free feet can help you stay active and independent. Foot problems can affect your balance. Wear flat shoes or boots that have low, wide heels and soles that grip. Check your feet for pain, corns, sores, redness or swelling, and talk to your health care provider about any concerns.
Need help with foot care? Use AccessCSS to find local services; some may charge a fee. AccessCSS – Find Services
For more information on what you can do to take care of your health including vision and hearing, medications and safety aids visit the Preventing Falls webpage.
Find support in Ottawa
Community services can help you with meals, transportation, foot care and tasks at home.
Need help getting to an appointment or fall prevention exercise program, preparing meals or doing tasks at home? AccessCSS – Find Services can help you find community support services in Ottawa. Some services have a fee.
Find information about health care services in Ottawa by visiting our Finding Health Care webpage.
Social programs for older adults
Staying active with others can help you keep moving. Free and low-cost activities are available in urban and rural Ottawa. Choose activities that match your abilities.
- Rural Ottawa South Support Services (ROSSS): Group activities in rural south Ottawa. Some have a fee. ROSSS Social Programs
- City of Ottawa:
If a disability makes it hard to use regular buses or the O-Train, you may qualify for Para Transpo. Age alone does not qualify you. Learn more about Learn more about Para Transpo and how to applyPara Transpo and how to apply.
Neighbourhood Health and Wellness Hubs
Ottawa Public Health’s Neighbourhood Health and Wellness Hubs offer free health services and information. Services vary by location. Find a hub near youFind a hub near you.