Improve your balance to prevent falls

Let’s talk about fall prevention. More than 1 in 3 Canadians ages 65 and older fall each year.

It’s estimated that 50% of those who fall will suffer moderate to severe injuries that can permanently reduce their mobility and independence.

Strength and balance are two physical components that are important to preventing falls. But you have to work to retain them. Both strength and balance tend to deteriorate if you aren’t using them regularly.

How can you practice balancing to prevent falls? Follow these easy steps!

  • Stand next to a counter top that is close to waist height
  • Use the counter for support and keep your hands shoulder width apart
  • Put your feet close together to make balancing more difficult
  • Lift your hands and practice balancing. Keep them close to the counter in case you need support
  • Make it more challenging by standing on one foot- but remember, keep your hands close to the counter in case you need it!

Standing without holding onto something can be quite challenging for some people. Make sure you are practicing your balance close to a sturdy surface so you are safe. This exercise can be done when you are at the kitchen counter doing dishes, or even when you are brushing your teeth.

If you’re not sure what level of this exercise is right for you, talk to your physiotherapist or another health care provider for advice.