Fall Prevention: Two Easy At-Home Exercises for Better Balance this Slippery Season
With colder temperatures and shorter days, the risk of slips and falls increases. This is especially true for people struggling with balance. Thankfully, there are simple exercises you can do at home to improve your balance and reduce your risk of falling.
Here are two effective exercises to improve your balance and keep you safe this winter. We've included both beginner and advanced variations to cater to different fitness levels.
Exercise 1: Blind Balance
This exercise targets your Proprioceptive Nervous System, which plays a crucial role in balance and is often neglected in traditional workouts.
Beginner Variation:
Stand with tall posture and place your hands on a chair, counter, or wall for support.
Close your eyes and slowly release your hands.
You should feel your balance challenged but not unstable.
Hold for one minute, taking breaks as needed.
Advanced Variation:
Try balancing on one leg for 30-60 seconds on each side.
Exercise 2: Heel Raises
This exercise strengthens your calves and ankles, which are essential for stability and balance.
Beginner Variation:
Stand with tall posture and place your hands on a chair, counter, or wall for support.
Slowly lift your heels off the ground, balancing on the balls of your feet.
Lower your heels back down, taking at least 5 seconds for each repetition.
Repeat 15 times or until fatigued.
Advanced Variation:
Perform the exercise without using your hands for support.
Increase the number of repetitions for greater muscle fatigue.
Benefits of Regular Exercise:
Improved balance and stability
Reduced risk of falls
Increased strength and flexibility
Better mood and energy levels
Recommendation:
Perform these exercises 4-5 times per week for maximum benefits and a safer, more enjoyable winter season.
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