By Aleisha Theisen, PTA and NBC-HWC
Ah, winter — that magical time when even the simplest walk can turn into an impromptu ice skating performance. While Mother Nature might be testing our grace with her icy obstacles, slushy sidewalks and early sunsets that make it difficult to see what’s beneath our feet, keeping our balance strong isn't just about avoiding those unwanted winter "slip and slides" — it's about living life confidently.
Here's your winter survival guide to staying strong and steady:
Bring the Movement Magic Indoors
When Jack Frost is nipping at your nose a bit too enthusiastically, transform your indoor space into your personal fitness sanctuary:
Yoga, pilates and tai chi: Think of these as your secret weapons for core strength and balance. Feel the gentle stretch of your muscles as you flow through poses, your feet gripping the mat while soft music plays in the background.
Balance-specific exercises: Remember those flamingo-inspired moves from childhood? They're back in style! Practice standing on one foot while waiting for your coffee to brew (just maybe not while holding the hot coffee).
Home workout videos: Welcome to the world's most flexible gym — your living room. You can exercise in your comfy clothes and no one judges you.
Dress Like a Winter Warrior
Heading outdoors? Time to gear up like you're preparing for an arctic expedition (even if you're just getting the mail):
Proper footwear: Think of winter boots as your personal all-terrain vehicle. That satisfying crunch of snow under sturdy, grippy soles is music to our ears.
Ice grippers: These spiky and spiral wonders can transform your regular shoes into mini mountain-climbing gear so you are ready to tackle whatever winter throws at your feet.
Nourish Your Winter Body and Mind
Staying steady isn’t just about physical exercises and the right gear — it’s also about fueling your body and mind with the nutrients and mindset that keep you strong, healthy and grounded:
Eat for stability: Include foods rich in vitamin D (like fortified cereals, eggs, and mushrooms) to make up for the lack of sunlight. Omega-3 fatty acids found in flaxseeds and walnuts can also support joint health and reduce inflammation.
Stay hydrated: It’s easy to forget about drinking water in colder months, but dehydration can impact your focus, joint function, and coordination. Sip on warm herbal teas if plain water feels too chilly.
Mindfulness for balance: Practicing mindfulness or meditation can help improve your mental equilibrium, decrease distracted thinking, and allow you to focus when you need to — like when you are walking on slippery surfaces. Try a simple grounding exercise, like focusing on your breath or imagining your feet rooted into the earth, keeping you steady.
A Proactive Approach
With these strategies, you can navigate the season with the grace of a penguin on its home turf.
Need some extra guidance? Our physical therapists specialize in balance therapy — and it’s nice and warm inside our clinic! Contact us at 503-357-1706 to schedule a PT evaluation and learn how we can help you master the art of staying steady this winter.
Aleisha Theisen is a physical therapist assistant and a board-certified health and wellness coach.
Disclaimer: This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.