Step Inside for Better Balance and Strength This Winter

By Mercyhealth

One of the best things you can do for your health this winter may be simpler than you think: take a walk through the store. 

It may sound surprising, but walking in a big box store can improve your balance, strength and endurance. A brisk walk may even prevent future falls. That’s especially important during the winter months, when cold and icy conditions often keep people inside. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury for adults ages 65 and older in the United States. 

While walking in a large store or mall is ideal, Mercyhealth physical therapists say you can see benefits by starting a walking routine at home. Set a timer for ten minutes and walk without breaks or sitting down. Gradually increase your time until you can walk for 30 minutes a day, five days a week. 

Regular walking can lower heart rate, help modulate blood sugar and reduce shortness of breath. Physical activity also improves the cardiovascular efficiency, helping the heart pump blood more effectively throughout the body. 

If you start to notice balance problems or weakness, it may also be time to talk to your doctor, who can refer you to a physical therapist. Medicare often covers physical therapy consultations when a doctor provides documentation of medical necessity. 

A physical therapist can evaluate whether you’re experiencing normal signs of aging and recommend ways to stay as active and independent as possible. Addressing concerns early can help prevent serious injuries, like a broken hip or shoulder, and reduce complications related to inactivity during recovery. 

To learn more about physical therapy or to make an appointment with a primary care provider, visit mercyhealthsystem.org or call (888) 39-MERCY.