Good Good News: News: Falls Falls are are Preventable!

Good Good News: News: Falls Falls are are Preventable! Preventable! Brought to you by AHS Provincial Injury Prevention Program and Seniors Health, with support from IPC Finding Balance resources. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Did You Know? “Falls are the leading cause of injury among older adults.”5 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Challenging Your Balance is Key to Preventing Falls Physical activity helps to maintain independence and prevent falls. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Challenging Your Balance is Key to Preventing Falls Struggling with your balance? Practice movements like: reaching while standing1 toe and heel raises1 stepping in different directions1 half squats1 using the stairs 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Did You Know? “Muscle weakness is the most important risk factor which increases the risk of a fall by 4-5 times.”6 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Building Strength is Key to Preventing Falls Increase upper body strength by using resistance bands and weights. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Building Strength is Key to Preventing Falls To build lower body strength include body weight exercises such as: sit-to-stand chair squats2 lunges side leg-lifts2 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Building Strength is Key to Preventing Falls “Include strength and balance activities on most days of the week.”1 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Did You Know? “People with strong legs and good balance are less likely to fall.”1 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Active Living is Key to Preventing Falls Wanting to do more physical activity? Two 10-minute movement breaks per day will help you reach the recommended 150 minutes per week. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Active Living is Key to Preventing Falls Even without an injury, a fall can lead to a fear of falling. This fear might stop you from doing things you enjoy and increases your risk of having another fall. The key is to keep active! 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Active Living is Key to Preventing Falls Do activities you enjoy! Physical activity improves mood, sense of well-being and social connection. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Active Living is Key to Preventing Falls Spend time outdoors. Being active in nature increases energy levels and improves your mood. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Active Living is Key to Preventing Falls Visit your local seniors’ centre or recreation centre to learn about programs and services that support active living. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Did You Know? While the risk of falling increases with age, falls should not be accepted as a normal part of aging. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Healthy Eating is Key to Preventing Falls Eat three well-balanced meals and drink enough fluids everyday. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

Healthy Eating is Key to Preventing Falls Eat high protein and calcium rich foods at every meal. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

It’s never too late for active living and healthy eating, but it can be hard to know where to start. Talk to your physician or your health care provider for more information. 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

THANK YOU! Questions or Comments For more information: Email [email protected] www.albertahealthservices.ca/injuryprevention 4 Key Ways to Prevent Falls: Challenge Your Balance1,2 Build Strength1,2 Active Living3 Healthy Eating4

References 1. Injury Prevention Centre. (2018). Finding Balance Alberta. Could a fall change your lifestyle? (brochure). Edmonton, Alberta. Retrieved from https://findingbalancealberta.ca/wp-content/uploads/FB-BrochureApril2019-DIGITAL.pdf. 2. Injury Prevention Centre. (2018). Finding Balance Alberta. Challenge Your Balance & Build Strength. Edmonton, Alberta. Retrieved from https://findingbalancealberta.ca/wp-content/uploads/FB-Active-Strength-Handout-2018.pdf . 3. Alberta Health Services (2019). Preventing falls: Injury prevention and safety, information for health professionals. Retrieved from https://www.albertahealthservices.ca/injprev/Page15787.aspx 4. Scott, Vicky. (2017). Fall Prevention Programming: Designing, Implementing and Evaluating Fall Prevention Programs for Older Adults. Retrieved from http://canadianfallprevention.ca 5. Finding Balance Alberta. (2019). Am I at risk for a fall. Retrieved from https://findingbalancealberta.ca/am-i-atrisk-for-a-fall/ 6. Public Health Agency of Canada. (2014). Seniors’ falls in Canada: second report. Retrieved from https://www.canada.ca/en/public-health/services/health-promotion/agingseniors/publications/publications-general-public/seniors-falls-canada-second-report.html.

References 7. Canadian Society for Exercise Physiology. (n.d.). Canadian Physical Activity Guidelines for Older Adults – 65 years & older. Retrieved from http://www.csep.ca/CMFiles/Guidelines/CSEP PAGuidelines olderadults en.pdf. 8. Government of Canada - Health Canada. 2019. Canada’s Food Guide. Retrieved from https://food- guide.canada.ca/en/ August 12, 2019 9. Alberta Health Services – Nutrition Services. Seniors Health Overview; Calcium and Vitamin D for the Prevention and Treatment of Osteoporosis; Vitamins and Minerals. Retrieved from https://www.albertahealthservices.ca/info/Page8247.aspx. August 12, 2019 10. Alberta Health Services – Nutrition Services. Choose Healthy Drinks; Healthy Bones. Retrieved from: https://www.albertahealthservices.ca/nutrition/Page11115.aspx. August 12, 2019

Image References Slide 1 a. istock.com/ Squaredpixels Slide 3 b. istock.com/kali9 c. istock.com/BHPix d. istock.com/FatCamera Slide 4 e. istock.com/FatCamera a. istock.com/kali9 Slide 8 Slide 6 a. istock.com/SilviaJansen Slide 17 b. istock.com/Rawpixel Slide 10 c. istock.com/ b. istock.com/SilviaJansen stockstudioX Slide 11 Slide 7 c. istock.com/FatCamera d. Istock.com/yacobchuk d. istock.com/kali9 e. istock.com/FatCamera Slide 12 f. istock.com/ t. Istoc.com/ermingut wanderluster e. Istock.com/Orbon Alija Slide 13 f. istock.com/fstop123 Slide 14 g. istock.com/FangXiaNuo Slide 16 r. Health Canada, 2019. Canada’s Food Guide. Retrieved from https://food-guide.canada.ca/en/ s. Istock.com/carmelbalcells Slide 18 a. istock.com/itsskin Slide 19 b. istock/Dean Mitchell

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