Increasing Your Stability to Prevent Falls

BY Marcy Leiman
November 25, 2019

When the weather changes and gets icier, the likelihood of falls increases. However, there are steps you can take to help prevent these occurrences from happening. Regular exercise that focus on improving functional stability are key. Try to make the following suggestions habitual to strengthen your balance and stability:

Tip: When exercising, try to be near a chair or counter and if it’s the first time trying out a new exercise, it’s a good idea to have someone close by to spot you.
1) Standing next to a chair, practice a single leg raise (flamingo style) for 10 seconds on each side with your arms either at your side or out to the sides for more balance
2) Holding onto a chair, raise one arm over your head with one leg stretched out front. Hold for 10 seconds. Repeat to the other side 
3) Practice walking heel to toe for 2 minutes. Place right foot directly in front of the left foot and try to walk in a straight line (like a sobriety test). It’s ok to hold onto someone if you’re unsure of your stability

The more practice you give yourself to increase balance, the less likely you are to fall and injure yourself. It’s also a good idea to wear a medical alert button in the case of an emergency. Home care professionals with New Outlook Homecare can also be an added assurance to prevent falls. 

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