Losing your balance can feel unsettling and can quickly reduce your confidence in everyday activities. Many older adults worry about falling, moving around the home, or going out independently. These concerns are completely understandable, but it is important to remember that balance decline is treatable. At Recover Physio, we specialise in helping older adults regain stability, strength, and independence.
With targeted physiotherapy, balance can improve at any age. Our personalised programmes focus on what matters most: safety, confidence, and your ability to keep doing the things you enjoy.
Understanding the Root Causes of Poor Balance in Older Adults
Balance is essential for maintaining independence and quality of life. As people age, it’s common to experience changes in steadiness, yet this shouldn’t be dismissed as an inevitable part of getting older. Around a third of adults over 65 experience at least one fall each year, but balance problems are usually multi-factorial—meaning there are several potential causes. It is a complex interaction between strength, joint mobility, vision, inner-ear function, and the nervous system.
Some of the common causes for poor balance are:
- Muscle weakness: As we age, the muscles in our legs and core naturally become smaller and weaker unless we train them. These muscles are responsible for keeping us upright, helping us negotiate stairs, and allowing us to recover our balance if we trip. Weakness also leads to slower reaction times—the very thing needed to prevent a fall.
- Reduced joint proprioception and stiffness: Proprioception is your body’s internal GPS; it tells your brain where your limbs are without needing to look. With age, this system becomes less sharp, especially around the feet and ankles. Stiffness, arthritis, or reduced joint range can further limit your ability to adjust to uneven surfaces or quick movements.
- Visual and vestibular changes: Good balance relies heavily on vision and the inner ear. Reduced depth perception, difficulty seeing in low light, and inner-ear changes that affect dizziness or orientation can make the world feel less stable and more unpredictable.
- Medication side effects: Many commonly prescribed medications—for sleep, blood pressure, pain, mood, or dizziness—can cause slower reflexes, reduced alertness, or light-headedness. These subtle effects can accumulate, making balance harder to control.
Because balance decline is usually multi-factorial, no single exercise can solve the problem—but a personalised programme can address each contributing factor safely and effectively.
Balance Exercises in Physiotherapy
Physiotherapy for balance involves structured, progressive training that improves both stability and strength. When working with our patients, we’ll recommend targeted, evidence-based exercises that are adjusted according to each person’s ability and goals. These include:
Static and Dynamic Stability Training
Therapy may begin with foundational balance positions such as standing balance, weight shifts, and controlled postures like tandem stance or supported single-leg standing. As confidence grows, we introduce dynamic exercises that challenge balance through movement, stepping, or changes in direction.
Strength Training
Balance cannot improve without good lower limb and core strength. Exercises such as sit-to-stand, step-ups, resistance training, and hip strengthening help the body respond quickly and safely to everyday situations.
Real-World Challenge Training
To reduce fall risk in real life, our physiotherapists include advanced balance methods:
- Dual-task training: This might include walking while talking or performing a cognitive task, which improves safety in daily environments.
- Perturbation training: We practise recovering from small, unexpected movements to train faster reactions.
- Gait training: Obstacle drills improve confidence on kerbs, grass, or uneven ground.
Our Approach to Balance and Strength Exercises
When helping our clients improve their balance, we’ll begin with a thorough assessment of gait, balance, strength, joint mobility, and contributing factors. This personalised and holistic approach ensures long-term improvement rather than short-term compensation.
Our goal is to help you feel more stable, confident, and independent in your daily activities and hobbies. With a personalised balance and strength programme, patients often experience a reduced fear of falling and improved control and steadiness. You deserve to enjoy stronger legs and better mobility, gaining greater confidence during walking, stairs, and community activities.
Balance decline is not something you need to accept as part of ageing. With expert physiotherapy support, you can improve your stability, strength, and confidence and enjoy a more active, independent life.
Speak to a Therapist
If you would like to discuss your condition to find out how we can help, you can speak to one of our friendly therapists. Just click below to request a callback from a member of our team.
Alternatively, if you would like to get going with your treatment straight away, you can book an Initial Assessment online by clicking the link below.
