Now is the perfect time to get moving—before the cold weather, icy sidewalks, and slippery streets show up. If you want to avoid a serious fall this winter, the time to train is now. You can work on it outside while the sun’s still shining or right in your living room.
What kind of training helps most? Power training. That’s your body’s ability to react fast and push hard when something sudden happens—like when you slip on ice and need to catch yourself. As we age, our muscles lose not only strength but speed. And it’s that quick reaction—being able to move fast enough—that often makes the difference between staying on your feet or hitting the ground.
Studies have shown that just building muscle strength may not be enough to prevent falls. Instead, it’s power—how quickly your muscles can kick in—that really matters. A muscle might be strong, but if it reacts too slowly, it won’t stop a fall in time. That’s why training for quick, strong movements—like getting out of a chair fast, stepping quickly, or doing controlled jumps—is so important, especially as we get older.
Examples of Power Exercises to start with as a beginner:
- Medicine Ball Throws: Incorporate these into your routine to build explosive power in the upper body. To start play pass with a partner. Use something slightly weighted and soft like a water bladder of sorts (something stronger than ballon), or a sand type bag filled with sand to desired weight. No partner get a basketball and throw it at a wall at a park then eventually to a heavier ball like a medicine ball.
- Modified Burpees: Adapt the exercise to your fitness level, focusing on the explosive jump and push-up movements. Starting point would be a plank on a chair walk out/in reach up to ceiling fast as you can. Then move into more hopping or jumping movements.
- Boxing Drills: Incorporate punches and footwork to improve agility and power.
I don’t want to dismiss balance and strength however they still need to be practiced to further support fall prevention. One of the most effective ways to improve both—while still developing power—is through single-leg exercises. Movements like standing on one leg, step-ups, or single-leg squats challenge the body in a way that builds not just strength, but also stability, control, and coordination. These exercises activate the core, hips, and legs—especially muscles like the gluteus medius and abdominals—which are key players in keeping you steady when thrown off balance. Even better, they require the brain and body to work together—coordinating input from your eyes, ears, joints, and muscles. Furthermore, research has shown that your ability to balance on one leg is linked to overall health—and may even be a sign of greater longevity..
How to Incorporate One-Legged Exercises to start with as a Beginner:
- Simple Standing: Start with short periods of standing on one leg, with assistance hanging onto a chair or counter with one hand then moving to fingertips
- Single-Leg Stance: Focus on maintaining the single standing by holding it for an extended period, gradually adding challenges like raising the free leg forward or back or up into a high knee
- One-Legged Exercises with Resistance
- Weighted Squats: Use light weights to build lower body strength and power. Start with bodyweight chair squats then into taps
- Weighted Squats: Use light weights to build lower body strength and power. Start with bodyweight chair squats then into taps
Incorporate resistance bands or weights to further challenge the muscles and improve strength.
If you are not sure where to start or just need assistance in starting, then please reach out to me at DEEM Health + Fitness
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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