November is Falls Prevention Month! It's a great opportunity to think about how we move, how we maintain our balance and what small changes we can make to help prevent falls.
As we get older, changes in muscle strength, vision, coordination, reaction time and mobility can affect our balance. Certain medications and health conditions can also increase the likelihood of falling. The good news? There are practical things we can do to reduce our risk and help us stay active, confident and independent.
At Poplar Pulmonary Wellness, we're making balance a focus this November with our one-month Balance Challenge!
Why Do People Fall?
Falls rarely have just one cause. Often, it's a combination of factors that can make someone more vulnerable to losing their balance.
Some common contributors include:
Changes in muscle strength: We may gradually lose strength in our legs and core, making it harder to recover when we stumble or lose our balance.
Balance and coordination: Changes in our ability to shift our weight, change direction or react quickly can affect stability.
Vision changes: Difficulty seeing obstacles, judging distances or adjusting to changes in lighting can increase the risk of tripping.
Medications: Some medications, including those that cause dizziness, drowsiness or changes in blood pressure, may affect balance. Taking several medications can also increase risk.
Health conditions: Arthritis, neurological conditions, heart conditions and other chronic illnesses may affect strength, sensation, mobility or coordination.
Footwear and foot problems: Poorly fitting shoes, slippery soles, foot pain or reduced sensation can make walking less steady.
Environmental hazards: Clutter, loose rugs, slippery floors, uneven surfaces and poor lighting can all contribute to falls.
Understanding what contributes to falls is the first step towards preventing them.
Simple Ways to Reduce Your Risk of Falling
A few small changes around the home and in your daily routine can make a meaningful difference.
1. Keep Your Eyes on Your Environment
Schedule regular eye examinations.
Make sure your glasses prescription is up to date.
Wear the appropriate glasses for the activity you're doing.
Ensure hallways, stairways and entrances are well lit.
Consider nightlights between your bedroom and bathroom.
2. Make Your Home Safer
Take a walk through your home and look for potential trip hazards.
Remove loose throw rugs or secure them with appropriate non-slip backing.
Watch for changes in flooring height and transitions between rooms.
Keep walkways clear of electrical cords, clutter and other obstacles.
Install grab bars where appropriate, particularly in bathrooms.
Use handrails on stairs.
Keep frequently used items within easy reach.
3. Wear Supportive Footwear
Choose comfortable, well-fitting shoes with good grip and secure fastening. Avoid walking around in loose slippers, socks on slippery floors or shoes with worn-out soles.
4. Review Your Medications
Talk with your pharmacist or healthcare provider about your medications, particularly if you experience dizziness, lightheadedness or drowsiness. Some medications can affect blood pressure, alertness and balance.
5. Keep Moving!
Regular physical activity helps maintain the strength, coordination and balance needed for everyday activities. Exercises that work on leg strength, core stability, mobility and balance can help us feel steadier on our feet.
Let's Get Moving: Exercises to Improve Balance and Strength
You don't need fancy equipment or a gym membership to work on your balance. Many useful exercises can be done at home using a sturdy chair or kitchen counter for support.
The SAIL (Strategies and Actions for Independent Living) Home Activity Program includes several exercises designed to help improve balance, gait and coordination.
Here are seven activities to try:
Standing on One Leg: Stand tall beside a sturdy counter or sink. Hold on for support and lift one foot off the floor. Start with 3–5 seconds, then switch legs. Gradually increase the time as your balance improves.
High-Stepping Sideways Walk: Stand facing a counter, holding on for support. Take two high steps sideways in one direction, then return the other way. This helps practise stepping sideways and shifting your weight.
Tap Dancing: Stand sideways to a counter, holding on with one hand. Tap one heel forward, then sideways, and finally tap your toes backwards. Repeat with the other foot. This helps practise controlled movement in different directions.
Forward Lunges: Stand beside a counter for support. Step one foot forward, bend both knees slightly and shift your weight towards your front leg. Step back to your starting position and repeat with the other leg.
Forward and Backward Walking: Holding on to a counter, practise walking a few steps forward and backward on your toes, followed by a few steps on your heels.
Heel-to-Toe Walking: While holding a counter, walk forward with the heel of one foot touching the toes of the other, as if walking along a line. Take a few steps, then turn carefully and repeat if comfortable.
Sit to Stand: Sit in a sturdy chair with your feet flat on the floor. Lean forward and push through your legs to stand up. Slowly lower yourself back into the chair. Use your armrests if needed.
Start with a few repetitions and build gradually. The goal is to challenge yourself safely, not to rush or push beyond your abilities.
A reminder: Always have a sturdy support nearby when practising standing exercises. Choose activities that feel safe for your current ability. Stop and rest if you experience pain, dizziness or increased shortness of breath. If you have concerns about your balance or fall history, speak with a healthcare professional before starting a new exercise routine.
Looking for guidance with starting activity? Our Pulmonary Rehabilitation program will have you exercising safely and with guidance. Call us at 236-361-3480 or email poplar@poplarpulmonary.com to book a free Welcome Session to learn more.
Build Your Core Strength, Too!
Your core muscles help stabilize your body when you stand, walk, reach and change direction. Improving core strength can support better posture, movement and balance.
We have some short exercise videos on our YouTube channel to help you get started:
Sit to Stand Exercise – Practise strengthening your legs for everyday activities.
Airplane Seats – A simple seated exercise to work on core strength and stability.
Small amounts of regular movement can add up!
Take the Balance Challenge!
How long can you stand on one leg?
This November, we're introducing the Single Leg Stance (SLS) Test as our Balance Challenge.
Standing on one leg requires strength, coordination and balance. While a single-leg standing test can provide useful information, no one test can tell us everything about someone's risk of falling. We are using this simple activity to establish a starting point and track changes over the month. Anyone who has already fallen, feels unsteady or is worried about falling should discuss this with their healthcare provider. A more comprehensive falls assessment may be appropriate.
How to do the Single Leg Stance Test:
Stand beside a sturdy counter or another stable support.
Stand tall with hands on your hips.
When you're ready, lift one foot off the floor.
Start timing when your foot leaves the ground.
Stop timing when your raised foot touches the floor, or when your hands leave your hips.
Record your time in seconds.
Rest, then repeat with the other leg.
For consistency, use the same conditions each time you test, including the same footwear. You may find the test is easier when wearing shoes, rather than socks or bare feet.
Your November Challenge:
First week of November: Complete the SLS Test and record your time for each leg.
Throughout November: Work on your balance, coordination, leg strength and core strength. Try some of the exercises above and look for opportunities to move more throughout your day.
Last week of November: Repeat the SLS Test and compare your results!
Remember, improvement isn't just about the number of seconds you can stand on one leg. Feeling steadier when walking, getting out of a chair more easily or feeling more confident moving around your home are all worthwhile achievements.
If standing on one leg isn't safe or comfortable for you, don't attempt the test. You can still participate by choosing seated or supported exercises and working on strength and mobility.
Breathing Well While Staying Active
If you're living with a chronic lung condition, staying active can feel challenging. Shortness of breath, fatigue and concerns about becoming breathless may make it tempting to avoid exercise.
But movement is important! Learning how to pace yourself, coordinate your breathing with activity and use appropriate breathing techniques can help make exercise more manageable.
At Poplar Pulmonary Wellness, we offer support and education to help people living with chronic lung conditions become more active, build confidence and learn to breathe more effectively during exercise.
Looking for guidance to get started?
Call us at 236-361-3480 or email poplar@poplarpulmonary.com to book your free Welcome Session. We'd love to connect with you, learn about your goals and share resources to help you move more comfortably and confidently.
Let's make November a month of stronger legs, steadier steps and greater confidence!
Keep moving, keep breathing and keep finding your balance!
Learn More with these helpful resources: