On Sunday, November 1, most of us will gain an hour of sleep and lose an hour of evening light. By mid-week, it may already be dark when you take out the recycling, walk the dog or head home from an appointment.
That seasonal shift makes this a good moment to think about falls. They are the leading cause of injury among older adults, and more than 95% of hip fractures are caused by falling. The encouraging news is that many falls can be prevented, and the steps that help most are ones you can start this week.
Here are four check-ins to pair with your clock change, each one grounded in research from the Portal.
1. Light the way
When the sun sets earlier, the paths you use every day can look very different. Walk through your home at dusk and notice the dim spots: the front steps, the hallway, the route from your bed to the bathroom. A night light, a flashlight by the door and a clear floor (no cords, loose mats or piles of seasonal clutter) can go a long way.
The evidence backs this up. A Cochrane review found that programs to remove fall hazards at home reduced falls by 38% among older adults at higher risk of falling. Learn more in our blog post, Addressing your environment for falls prevention?
2. Make balance part of your routine
Most falls happen while standing or walking, which is why balance matters so much. Exercise that challenges your balance is one of the most effective ways to lower your risk, and it doesn't have to feel like a workout. Research summarized on the Portal shows that tai chi and dance-based activities like folk or ballroom dancing can reduce falls while building strength and mobility.
As the weather keeps more of us indoors, a weekly class or a few minutes of balance practice at home can help you stay active all winter.
3. Start from the ground up
Your feet and footwear play a bigger role than you might think. Swap worn slippers for supportive shoes with non-slip soles indoors, and check that your winter boots still fit well and grip on wet or icy ground. Research also suggests that some podiatry (foot care) approaches can reduce falls. For more ideas, read Foot health: A ground-up approach to preventing falls.
4. Book a seasonal health check-in
Some health factors that affect balance are easy to miss. Consider asking your healthcare provider or pharmacist to review your medications, including over-the-counter ones, since some can cause dizziness or drowsiness. Regular checks of your eyes, hearing and feet can also help you spot changes early. This is general information, not medical advice, so please don't stop or change any medication without first speaking with your healthcare provider.
Want to go deeper?
In our webinar recording, Preventing falls: Practical tips to reduce your risk, physical therapist and McMaster researcher Dr. Marla Beauchamp explains what causes falls, how to make your home safer and even what to look for in winter footwear. You can also download a falls prevention checklist and test what you know with a 5-question quiz.
An extra hour on Sunday morning is a small gift. Spending a few minutes of it on a walk-through of your home or a call to book a check-up could be one of the best uses of that time all month.
