By Meg Stickl
Last winter, one of my clients, Mary, slipped on an icy walkway outside her home. Thanks to the balance and leg strength she had built over the previous months, she caught herself and stayed upright—no injury, just a big moment of relief!
When she told me the story, she said, “Meg, it was like my body just knew what to do.”
That’s the power of balance, strength and prevention and it’s why it’s so important to stay active, especially as we head into the colder months.
Falls Are Common, But Preventable
According to the Canadian Institute for Health Information, falls are the leading cause of injury-related hospitalization among older adults. However, regular exercise focused on balance, strength and flexibility has been proven to significantly reduce fall risk.
The best time to start preparing for a safer winter is now. The stronger and steadier you are, the more confident you’ll feel when you face icy sidewalks, slippery floors or uneven ground.
Essential Exercises for Fall Prevention
You don’t need a gym or fancy equipment to improve your stability. Here are three simple exercises you can do at home to strengthen your muscles and sharpen your balance:
- Sit-to-Stands:
Sit in a sturdy chair with your arms crossed over your chest. Stand up slowly without using your hands, then sit back down. Repeat 10–15 times. This strengthens your thighs, hips and core. - Heel-to-Toe Walks:
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Move slowly and keep your eyes focused forward. This improves balance and coordination. - Single-Leg Stand:
Hold onto a counter or sturdy chair for support, if needed. Stand on one leg for 10–30 seconds, then switch sides. As you get stronger, try doing it without holding on.
Practicing these exercises a few times a week can make a real difference in your confidence and stability.
Make Your Home a Safe Zone
In addition to strengthening your body, you can also update your home to prevent accidents:
- Clear walkways of clutter, loose rugs and cords.
- Install bright lighting in hallways, stairs and entryways.
- Use non-slip mats in the bathroom and kitchen.
- Wear supportive footwear with good grip inside the house. No walking around in socks!
Small changes to your environment can have a huge impact on your safety.
Winter Walking Safety Tips
When venturing outdoors this winter, keep these tips in mind:
- Wear boots with proper tread to prevent slipping.
- Use walking poles or a cane with an ice pick attachment for extra support
- Walk like a penguin. Take short, flat-footed steps to keep your center of gravity over your feet.
- Sand and salt your pathways early and often.
Being cautious doesn’t mean avoiding activity. It means moving smartly and confidently.
Why Strength and Balance Work at Any Age
You might wonder, Is it too late to make a difference? Absolutely not!
A 2020 study published in the Journal of Geriatric Physical Therapy found that older adults, even into their 80s and 90s, significantly improved their balance and strength through regular, targeted exercise programs. Participants who practiced simple strength and balance exercises reduced their fall risk and gained greater independence.
The researchers concluded, “Functional improvement is achievable at any age with consistent exercise.” Your body is capable of adapting, strengthening and protecting you—starting today.
The Takeaway
Winter brings beauty, connection and adventure. With a little preparation, it doesn’t have to bring fear. By practicing balance exercises, making your home safer and staying active with intention, you’ll step into the colder season feeling stronger, steadier and ready for whatever comes your way. Stay active, stay cautious and, most of all, stay confident. You’ve got this!
