The season for snow and ice is here, and with the change in weather, you may be concerned about falling. However, slippery conditions are only one factor contributing to fall risk. Other elements like balance, strength, and coordination can also play a part.

As you know, balance keeps you stable and on your feet. Your eyes, nervous system, and inner ears communicate to keep you upright. Intricate stabilizing muscles and core strength also work together for good balance. 

So, what can you do to reduce your risk of falling?

Key practices for good balance include strength and flexibility training. These exercises work your muscles and engage the body’s full balance network, including the nervous system, vision, and inner ears. Keeping these systems in regular communication will help improve balance.

For example, strength training with dumbbells, resistance bands, or body weight can increase muscle mass and reduce the risk of osteoporosis. Resistance exercises help build stabilizing muscles and increase movement control.

Unilateral movements also contribute to better balance by increasing the time spent on a single side of the body. These exercises focus on practicing balance and improving coordination while strengthening the body. Including unilateral movements such as walking, climbing stairs, riding a bike, or tai chi can help.

Flexibility training is another key component to improve posture and increase range of motion. When the body is tight, everyday tasks may seem difficult to complete. Bending over to tie shoes or reaching high into a cabinet can be challenging. However, yoga and daily stretching are two ways to work on flexibility that contribute to better balance.

The fear of falling is a legitimate concern for many older adults. In the United States, every 11 seconds a senior is treated in the emergency room due to a fall. These injuries can result in decreased mobility and loss of independence. 

Improving balance includes regular strength and flexibility training. Incorporating these habits into your routine at least twice a week can help. Once you start, make it a habit because balance is a skill that requires practice. The good news is that it’s never too late to start!

Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.