If you’ve started to feel less steady on your feet, you’re not alone, and it’s not something you just have to live with. Balance is a skill your body can relearn. With the right strength and balance work, most people feel steadier within a few months, and far more confident walking out and about through the winter.
Why do I feel more unsteady in winter?
Winter asks more of your balance than any other time of year. Pavements are wet, leaves are slippery, and frosty mornings make every kerb feel like a test. Darker evenings mean you can’t always see where you’re putting your feet.
Many people also move less when it’s cold. A few weeks of shorter walks and more time in the chair can leave legs weaker and joints stiffer. Then, when you do go out, you notice it.
You might recognise some of these:
- Holding onto the bannister, the wall or the furniture more than you used to
- Looking down at your feet when you walk
- Avoiding uneven paths, steps or busy places
- Feeling stiff and slow first thing in the morning
- Saying no to walks, trips out or time in the garden, just in case
None of these mean something is “wrong” with you. They’re signs your body would benefit from some focused strength and balance work.
What actually causes poor balance?
Good balance relies on several things working together:
- Leg strength, especially your thighs, hips and calves, so you can catch yourself if you trip
- Ankle and hip mobility, so your body can adjust quickly on uneven ground
- Your inner ear and eyes, which tell your brain where you are in space
- Confidence, because the more anxious you feel, the stiffer and more cautious you move
When one of these drops off, the others have to work harder. The good news is that strength, mobility and confidence all respond really well to the right exercise, at any stage of life.
Can balance really be improved?
Yes. Strength and balance exercise is one of the best-supported ways to feel steadier and reduce your risk of falling, and it’s recommended in NHS guidance for exactly this reason.
The key is that it needs to be the right exercise, done regularly, and progressed gradually. That’s where a bit of expert guidance makes a real difference.
Simple things you can start at home
These are gentle starting points. Always have something sturdy to hold, like a kitchen worktop, and stop if anything causes pain or dizziness.
- Sit to stand: stand up from a firm chair and sit back down slowly, without using your hands if you can. Try 5 to 10.
- Heel raises: holding the worktop, rise up onto your toes and lower slowly. Try 10.
- Standing on one leg: holding the worktop lightly, lift one foot just off the floor for 10 seconds, then swap.
- Heel-to-toe walking: along the worktop, place one foot directly in front of the other, as if on a tightrope.
If these feel very easy, or very hard, that’s useful to know. It’s exactly what we look at in class, so we can pitch everything at the right level for you.
When should I get my balance checked?
Some unsteadiness needs assessing before you start exercising. Book a physiotherapy assessment if:
- You’ve had a fall, or a few near misses, recently
- You feel dizzy or the room spins when you turn your head, roll over in bed or look up
- One knee, hip or ankle feels painful or gives way
- Your unsteadiness has come on suddenly
Dizziness when you move your head can have an inner ear cause, such as BPPV, which often responds well to specific treatment. You can read more on our dizziness and vestibular conditions page.
Please speak to your GP or call 111 straight away if you have sudden dizziness with blackouts, chest pain, slurred speech, weakness down one side or a severe headache.
How our Strength & Mobility classes help
Our Strength & Mobility classes are built around exactly this: helping you feel stronger, steadier and more like yourself again.
What makes them different is that we’re a pain and injury clinic. Every class is led by a member of our clinical team, a physiotherapist, sports therapist or sports rehabilitator, so:
- Every exercise is checked, so you know you’re doing it correctly and safely
- Everything is adapted to you, including any knee, hip or back problems you’re managing
- Groups are small, up to 10 people, so you always get proper attention
- You’re never rushed, and nobody is competing with anyone else
And it’s meant to be enjoyable. The classes are friendly and sociable, and many of our members tell us the group becomes as much a part of their week as the exercise.
From November, classes run in our new studio at 39–41 Wrexham Street, Mold. The studio is upstairs, with a handrail throughout, and quite a few people find that getting comfortable on our stairs becomes one of their first signs of progress.
Booking for a parent?
Many people find us while looking for something for a mum or dad. A free taster is a gentle, no-pressure way to try a class, meet the team and see how it feels. You’re welcome to call us first to talk it through.
Try a free taster session
If you’d like to feel steadier and more confident this winter, come along and try a class for free.
Book your free taster, see the class timetable, or call us on 01352 746 500.
Frequently asked questions
Why do I feel unsteady on my feet? Unsteadiness usually comes from a mix of reduced leg strength, stiff ankles or hips, changes in the inner ear or eyesight, and lower confidence. If it’s come on suddenly or you feel dizzy, get it assessed first.
Can you improve your balance at any age? Yes. Balance and leg strength respond well to regular, progressive exercise at any stage of life. Most people notice a difference within a few months.
What exercises help with balance? Sit-to-stands, heel raises, standing on one leg and heel-to-toe walking are good starting points, always with something sturdy to hold. A clinician can progress them safely for you.
Do I need to be fit to join a Strength & Mobility class? No. Every exercise is adapted to your current ability, and you work at your own pace from day one.
I have a bad knee or hip. Can I still join? In most cases, yes. Tell us when you book and we’ll adapt the class around it. If you haven’t been assessed with us before, we’d recommend a physiotherapy assessment first.
Where are the classes held? At our clinic at 39–41 Wrexham Street, Mold, Flintshire, CH7 1ET. We see people from across Mold, Buckley, Flintshire and Chester.