Balance Exercises to prevent falls

Written by Melanie Talastas-Soriano CATC)
 
Spring is right around the corner which means that the temperature will be warmer with snow melting. As Winnipeggers, we are excited to be doing more activities outdoors. But when the snow melts the sidewalk, parking lot and the roads might be slippery. It is important to be aware of your surroundings to prevent any accident and injuries.
 
Balance is someone‘s ability to stay upright while maintaining an even distribution of weight. Balance is important in all aspects of our active daily living from standing to walking. There are ways to improve your balance by performing exercises that will challenge your proprioception.
 
Proprioception is the awareness of body position in space. For example, the body is aware when your arm is up in the air, so it will stay up and not flop around or when you are about to fall because you are out of balance, your body subconsciously will try to catch you. Basically, your body will not allow you to fall or get injured. Improving your balance also helps in improving your proprioception which will help with injury prevention.
 
Here are some balance exercises you can start doing at home to enhance your proprioception. 

Exercises

1. Stand on one leg.
​This exercise requires core and hip strength to keep you stabilize for 30 seconds to 1 min in a single leg stance. Repeat the exercise 3 times be sure to alternate each leg.

2. Walk in a straight-line.
​This exercise is simple but, if you are struggling with balance, it can be a challenging one. You can use tape at home as a guide. Walk ten steps forward on the tape keeping your core engaged and keep your balance. Repeat 3 times 10 steps forward.

3. Standing on one leg and in a semi-squat, move an object from one side to the other (ex. Pylons). Use any 5 items at home that you can move from right side to the left side. Switch legs and then repeat moving the opposite side. Repeat using each leg 3 times. 

Now that you have the tools to improve your balance, you can be confident in your daily activities both indoor and outdoor. Accidents are inevitable, but there is one device that you can use to ensure your safety when walking or running outside when its icy.
 
I call them winter cleats. These cleats have rubber grippers that you can attach to your outdoor boots or running shoes. Using these will add extra safety and grip when you are walking or running outside when its icy. 

I hope you found this article helpful. Please share with your family and friends. We have a whole library of free exercise and rehab tips that you may find useful as well here on our website (www.insahyu.com).
 
To inquire about Athletic Therapy Services, please DM us on our social media pages on Facebook or Instagram or use the 'Message Us' button in the bottom right corner of your screen.
​
Thank you and enjoy your outdoor activities.