As the weather gets colder and the ground gets more slippery, it’s important to be extra careful when walking to avoid slips and prevent falls. Fall prevention is important because falls are one of the leading causes of injury in winter. One way to do this is by exercising regularly to maintain your balance and strength. Here are our top 5 exercises to help you stay safe this winter.
Tandem or Single Leg Balance
Having good balance will allow you to feel more confident while walking on slippery or unstable surfaces. Tandem means standing with one foot directly in front of the other, while single leg means lifting one leg completely off the floor. Start off with 20 seconds while holding on to something and once you feel more comfortable you can release your hands, but always have a table/chair nearby for safety.
Split Squats
Split squats will strengthen your legs to provide a support and help you work on balance. Stand with one leg 2-3 feet behind your front leg. Bend into both knees, dropping your back knee 1-2 inches away from the ground with majority of your weight in your front leg. Then, push through the floor to extend your legs. Repeat 6-12 times per side. Use support if necessary.
Sliding Lunges
This one is great for increasing your ability to pull up legs back together, so you can react well when slipping. Place a towel or cloth on a smooth surface under one foot. Slowly slide your legs apart while bending into your supporting leg, then slide your legs back together. Start with a very small movement and work up to moving your leg further away. Repeat 6-12 times per side. Use support if necessary.
Standing March
This exercise will help you strengthen your core and help you work on stability, which are both needed to prevent falls and maintain balance. Stand tall and slowly lift one knee up into your chest alternating sides; repeat 20 times. Use support if necessary.
Practice getting up/down off the ground
This one is less preventative, but very necessary if you do end up falling! Start by lying down on the floor and work on getting back up. If necessary, you can use a chair or something stable to help pull yourself up, until you’re strong enough to stand up on your own.
Hiring a trainer is a great way to help you feel more confident this winter and help prevent injuries! Book a free consultation to learn more.
