Winter Fall Prevention Exercises for Manhattan Residents | Bone Health Guide
Bone Strength and Recovery in Winter Resilience
Winter in Manhattan is special. From the festive glows of Fifth Avenue windows to the brilliant ice-skating rinks at the Rockefeller Centre, it's all a joy to take in. But you know what isn't, the sub-zero temps and high winds that are common in the depths of seasonal winter.
As the days get colder, sidewalks and subway stairs get icer, leading to potential slips and falls. Staying safe from slips and falls during winter can be a matter of life and death. The CDC reports that every year, around 1 million Americans get injured due to icy falls, with about 17,000 of these injuries being fatal.
With so much movement in this 'holiday postcard' borough, it's crucial to stay sharp and avoid disastrous falls. Staying indoors won't cut it, but building your body's strength and resistance will help you navigate the icy season.
Why You Should Exercise in the Winter
There are numerous benefits to incorporating a winter exercise routine. Aside from a fitness standpoint, exercising in the winter can help you stay happier and healthier.
Here are a few reasons for winter exercise
Improved bone health & strength: Low mobility in the winter can lead to weaker bones and muscle loss. Constant exercising will help maintain bone density and improve movement.
Higher energy levels: Shorter days and less sunlight can cause low energy and seasonal depression (SAD). Exercise increases endorphins and serotonin, meaning you'll feel happier and more motivated.
Improved stamina: While falls on icy floors are unexpected, exercising can improve stability and help you react faster when you slip.
Stronger immunity: Constant exercising keeps the body healthy, helping you avoid catching flus and colds easily
5 Exercises to Prevent Slips and Falls in the Winter
Here's a list of exercises designed to boost your balance, strength, and coordination, reducing your risk of slipping and falling in winter. These easy-to-follow workouts are suitable for women over 40 and can be done at home.
1. Single-Leg Stand
This exercise will help you improve body balance and overall awareness of your body's positioning at any time.
How to do a single-leg stand: Stand on one foot while keeping the other lifted slightly off the ground. Hold for 20–30 seconds, then switch legs. Repeat 3 - 5 times.
2. Chair Squats
Chair squats will help build strength in your quadriceps, hamstrings, and glutes. Developing these muscles is crucial for maintaining joint stability and preventing sudden falls when you slip.
How to do chair squats: Sit down and stand up from a sturdy chair slowly, trying to avoid using your hands. Repeat 3 to 5 times for a full session.
3. Step-ups
This exercise helps boost confidence when walking on uneven surfaces like curbs or stairs. It also enhances leg strength and coordination.
How to do step-ups: Step onto a sturdy step or low bench with one foot, then bring the other up. Step down and repeat. Do this 3-5 times.
4. Heel-to-Toe Raises
Want to react faster when you slip to prevent a disastrous fall? Heel-to-toe raise will help strengthen your calves, ankles, and shin muscles, making it easier to catch yourself when you miss a step.
How to do heel-to-toe raises: For a heel raise, stand up straight and lift your heels off the ground while balancing on your toes. For a toe raise, shift your weight back onto your heels and lift your toes.
5. Heel-to-Toe Walk
Also called tandem walking, this exercise builds leg muscles and tests balance, simulating "narrow surface" walking.
How to do a heel-to-toe walk: Place one foot directly in front of the other, heel touching toe, and walk in a straight line. Use a chair or wall for support if needed. Repeat 3 to 5 times.
Other Ways to Avoid Falls During Winter in Manhattan
No one plans to miss a step and fall on the slippery ice. However, besides exercising, there are other things you can do to reduce the risk of slipping and falling during the winter.
Here are a few tips.
Move slowly and deliberately while working, and make sure to distribute your body weight evenly.
Wear proper footwear like winter boots. You can also add grips to the soles for better traction.
Use support when needed. This might include a walking stick or walker. When using stairs, make sure to hold onto the railing for added stability.
When a storm hits or just after, stay inside. Buy supplies in bulk to minimize trips outside.
Get Early Support to Build the Best Fitness Habits in the Winter
Preventing falls is all about being prepared. You'll be ready to go once you've completed early support training and assessment.
Our New Year Strong Start package offers a personalized assessment for balance and navigation, ideal for elderly women in Manhattan who want to improve their bone health or manage existing bone challenges like osteoporosis, osteopenia, and other bone disorders. You will also find simple and practical exercises that are great for maintaining your bone health even during the height of winter.
Book a free consultation to discover the program that's best for you.
Final Words
Keep your body, bones, and muscles fit and healthy even in single-digit temperatures of Manhattan. Small and simple exercises that can be done at home are great ways to improve your movement and make sure you're strong enough to avoid injurious falls during winter.
Need guidance to prevent falls this winter? We can find a program that would be safe and effective for you.
