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Winter brings the risk of slipping on ice. For the elderly, falls can result in serious injuries, such as fractures or sprains.

However, regular exercise to improve strength, balance, and flexibility can greatly reduce the risk of slipping on icy surfaces. Here are some exercises to help older adults/all ages stay steady on their feet during the colder months:

Balance Exercises

Improving balance is one of the most effective ways to prevent falls. The following exercises target core stability and balance:

Standing on One Leg: Stand near a wall for support. Lift one leg and hold the position for 10-15 seconds, then switch legs. Repeat 5-10 times for each leg. Gradually try to hold the position longer as balance improves.

Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. This exercise improves coordination and balance. Aim for 10-15 steps at a time, then rest.

Strengthening Exercises

Stronger muscles support better stability and help prevent falls. Focus on exercises that strengthen the legs, core, and lower body:

Chair Squats: Sit on a sturdy chair with feet flat on the floor. Slowly stand up from the chair, keeping your weight in your heels and your back straight. Sit back down carefully and repeat 10-15 times. This strengthens the quads, glutes, and core muscles, helping with balance and coordination.

Leg Raises: While sitting in a chair, straighten one leg and hold it in the air for 5-10 seconds before lowering it. Alternate between legs, repeating 10-15 times for each leg. This helps to strengthen the hip flexors and quad muscles.

Flexibility Exercises

Flexibility is important for maintaining full range of motion and preventing stiffness that could lead to unsteady movement:

Ankle Circles: Sit in a chair with feet flat on the ground. Lift one foot slightly off the floor and gently rotate the ankle in a circle. Perform 10 circles in one direction, then switch. This helps improve ankle flexibility, which is crucial for maintaining stability on icy surfaces.

Hamstring Stretch: While standing, place one foot on a low step or chair, keeping the knee straight. Slowly bend forward at the hips, reaching toward your toes until you feel a gentle stretch in the back of your leg. Hold for 20-30 seconds and repeat 2-3 times per leg.

Walking Exercises

Brisk walking is a simple yet effective way to improve overall strength and endurance. Walking helps improve the cardiovascular system while also enhancing balance and stability. Aim for 20-30 minutes of walking several times a week, either indoors or outdoors, depending on weather conditions.

Tai Chi or Yoga

Low-impact activities such as Tai Chi or Yoga can greatly enhance balance, coordination, and flexibility. These exercises incorporate slow, deliberate movements that improve muscle control and promote mindfulness.

Try out our indoor walking track this winter to keep warm and still get your steps in! We have yoga to help with your balance and a variety of other classes to help strengthen your muscles.