Keep your balance to enjoy fall-free winter

By Lynn Batalden

Winter is a beautiful time of year if you’re looking at it from a picture window. This sentiment is often uttered in the Midwest.

Right at the time when we need exercise and sunshine vitamins the most, we find ourselves restricted to the house. Many of us don’t go out because we are afraid the sidewalk will be too treacherous with ice patches and unshoveled walks. Even if you are not going outside to stay fit, we all have to go out and brave the weather for shopping or appointments.

Improving our balance is one of our major weapons against falls. All forms of exercise contribute to better balance but specific balance training will have the most impact.

Examples of these exercises include standing on one leg with your leg either out to the side or held in front of you, or "walking the line" like in a sobriety test.

Research has shown that it is possible to improve your balance through training. It is also a fact that our balance declines with age. The average 20-49-year-old can stand on one leg for up to 28 seconds. At 60-69-years-old, the average declines to 10 seconds.

Best tips for improving your balance

  • Keep your ankles flexible
  • Participate in exercises that challenge your balance such as dancing, T’ai Chi, and specific balance training exercises
  • Keep moving and stay active
  • Keep your leg muscles strong

Safety in the home

  • Remove throw rugs from your home
  • Have a good system for taking medications
  • Put a bell on small pets to alert you to their presence
  • Use a night light or motion sensor light for bathroom trips at night
  • Have a physical therapist instruct you in using the best walking aid if your balance is poor

Are you at risk for falls?

  • Do you lose your balance if you change the direction you are walking?
  • Have you fallen one or more times in the past year?
  • Do you hold onto furniture or walls when you walk?
  • Do you tend to get dizzy when you get out of bed or when you stand up from a chair?
  • Have your medications been regularly checked by your physician?
  • Has your vision been checked at least annually?

The following may be helpful if you want to get outdoors: Exerstrider fitness walking poles–www.exerstrider.com. Perhaps you’ve seen people walking with what look like ski poles in a park? These poles can rev up your cardiovascular system and supply an extra balance point while walking. These take a little bit of coordination and time to get
used to them.

Additional resources available

The American Physical Therapy Association has free brochures available on the topic of fall prevention at www.geriatricspt.org. Look under the consumer information tab for the brochure. There also is an exercise DVD specifically designed for the geriatric population in the Online Store tab called "Stand Tall."

Creative Therapeutics offers a class in Osteoporosis prevention that is also excellent for improving balance. For more information, call (815) 758-5508 or contact us now, in the classes tab.