How many times do we have to say this: Falls are not a normal part of aging. They are somewhat predictable and – with the right mix of movement, meds review and home changes – largely preventable. In Canada, falls are the top cause of injury-related hospitalizations for older adults, with roughly half of fall hospitalizations happening at home. That is the living room, bathroom, stairs, and entryways we all use daily.
Because November is Fall Prevention Month, it is a good time to check what the latest evidence says. Two updates stand out. First, structured exercise is still the backbone. The US Preventive Services Task Force reaffirmed in 2024 that exercise programs focused on balance, strength, and gait offer a moderate net benefit for community-dwelling older adults at increased risk. Think Otago, tai chi, strength and balance classes, or physio-guided home programs. There are plenty of resources for these exercises on YouTube.
Second, routine vitamin D for fall prevention has fallen out of favour. The Task Force issued a draft in December 2024 recommending against vitamin D, with or without calcium, to prevent falls in community-dwelling adults. Food sources and individualized medical advice still matter, but supplements for fall prevention alone are not the play. Think in terms of a multifactoral lifestyle.
What about the home itself? The home matters more than most people realize. A 2025 systematic review found that home modifications improve function and reduce falls for older adults. That aligns with focused trials showing that targeted hazard removal and accessibility features can reduce fall rates, especially when delivered to people at higher risk and paired with coaching. For clients with dementia, emerging research suggests that tailored environmental changes can lower fall risk as well.
Here is a simple plan you can put in motion this month:
Move with intention. Book an assessment with a physiotherapist or kinesiologist and start a progressive program that trains ankle strength, hip power, and reactive balance. If you love groups, try tai chi or dance-based classes, two or three times per week. Consistency beats intensity.
Tune the meds. Bring a full medication list to your pharmacist and primary care visit (do both as your pharmacist may be more up to date on medications) and ask specifically about drugs that raise fall risk, for example sedatives, some sleep aids, certain blood pressure meds or meds that cause dizziness. Small adjustments can steady blood pressure and attention.
Light the path. Bright, even lighting from the bedroom to the bathroom, motion sensors at night (check out cheap and cheerful strip lighting) and high contrast around stair edges and thresholds reduce missteps. Add secure handrails on both sides of the stairs and grab bars where you sit and stand. Prioritize non-slip surfaces underfoot. These are not cosmetic. They are functional safety features backed by evidence.
Use hip protectors. No, they do not make you look like a hockey player! They come in many different styles to suit people who are continent or incontinent. Community-dwelling people who are continent should check out the SlimFit model.
Right tool, right task. If you have had a near fall or a fall in the last year, ask for an occupational therapy home assessment. Expect specific recommendations, for example raise seat heights, relocate frequently used items to waist level, get rid of throw rugs and fit a shower chair and handheld shower. For people living with cognitive change, simplify pathways and reduce clutter to support attention and safe movement.
Stay social, stay seen. Vision and hearing checks, strength classes with friends and community programs do more than lift mood. They keep you active and tuned into early changes that signal risk.
Finally, make November the month you pick one action from each category, movement, meds, home and social, and put it on the calendar. The national Fall Prevention Month campaign has practical tools you can share with family and neighbours. Small steps, done steadily with intention, protect independence.
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