Balance challenge

When snow, ice and frigid weather blast into town, watch out for injuries. With aging, bodily systems that keep us balanced and standing upright require more awareness. Nerves that carry information from your brain to your muscles may deteriorate, slowing your reaction time and making it more difficult to adjust to icy patches on a sidewalk. Do not let the fear of falling rule your life, as many falls and fall-related injuries are preventable. Preparation for icy conditions can help avoid injury and costly health care bills.

Single leg balance — test yourself.

Stand with eyes open and hands on the hips, then lift one leg. Time yourself standing unassisted on one leg until the lifted foot touches the ground or your hands come off your hips. 

Are you at risk for falling?

If you are unable to perform the one-leg stand for at least five seconds with eyes open, then you are at increased risk for injurious falls.

To be considered healthy:

You should be able to perform the one-leg stand for more than 10 seconds with eyes open, and then again more than 10 seconds with eyes closed. Anything less and there’s room for improvement.

Begin a regular exercise program. 

Consider a general exercise program that includes strength training, balance training and activities such as walking, water workouts or tai chi, which is a gentle exercise that involves slow and graceful dance-like movements. Exercise reduces your risk of falls by improving your strength, balance, coordination and flexibility.