We all know that walking is good for us, especially when it comes to heart health. It’s also free, easy, and gets us out into the fresh air. We also know from our chats at community events that many enjoy regular walks for their mental health and social benefits. But when it comes to preventing falls, walking alone isn’t enough. Let’s look at why that might be the case.
Falls are complex, it’s not just about tripping over something or having a miss-step. Falls can happen because of:
- Weak leg muscles
- Poor balance
- Slower reaction times
- Effects of medications
- Changes to our vision
- Even worrying about falling can cause a fall
While walking helps with general fitness, it doesn’t strengthen the muscles we need to catch ourselves if we stumble, slip, or trip, nor does it improve the balance that keeps us steady in the first place. If we haven’t exercised for some time, walking is a great way to get started, but once we are walking regularly, we need to add targeted and somewhat challenging activities.
So, what can we do?
The good news is that adding a few simple exercises to your regular walks can help strengthen your legs and build your balance, reducing your risk of falls so you can stay active and continue to enjoy your walks.
Here are some easy ways to get started:
1. Add strength exercises to your walk
- Mini squats at a park bench or tree and increase the depth of your squat as you get stronger
- Step-ups on a low curb or step
- Heel raises while waiting at the lights
These small movements help build leg strength that protect you from falls.
2. Practice balance while you walk
- Try heel-to-toe walking (like walking on a tightrope)
- Walk in a figure-eight pattern around trees or posts
- Pause and stand on one leg (hold onto a fence, park bench or wall if needed)
These exercises challenge your balance in a safe way and help your body learn to stay steady.
3. Add a little brain work
Preventing falls isn’t just about having good strength and balance, it’s also about how quickly your brain can react to things in your environment. Try:
- Naming animals or cities while you walk
- Counting backwards by threes
- Talking with a friend while walking
- Reciting the alphabet backwards
Dual-tasking activities like this can help you to keep a healthy mind, while also challenging your balance.
Want to go further?
There are fantastic programs available that combine walking with strength and balance training. Some are online, some are in community centres, and many are free or low-cost. There are many different ways to prevent falls through movement. Try different activities you enjoy that work to build your balance, strengthen your legs and improve your mobility.
Ask your local council or health service what’s available near you or search our eDirectory for services in your local area.
Our online resources also provide insightful ideas and tips to reduce your risk of falls. You can download strength and balance flyers or order them straight to your door for free.
Moving your body a little every day, goes a long way in preventing a fall
Walking is a great start, but it’s just that: a start. To reduce your risk of falling and stay active, add a little strength, a little balance, and a little brain work to your daily routine.
A little time investing in your health now, goes a long way in preventing a fall.