Stay Steady This Winter: How Exercise Can Help Prevent Falls
When winter hits and we move less, the risk of falls goes up—staying active helps keep you steady.
As winter sets in across Australia, colder weather and shorter days often mean more time indoors and less physical activity. But for many older Australians, this seasonal slowdown can carry an increased risk of falls—a leading cause of injury among people aged 65 and over. As physiotherapists, we know that exercise is one of the most effective tools to prevent falls, especially during the colder months when inactivity tends to rise.
Why Are Falls More Common in Winter?
During winter, several factors contribute to an increased risk of falling:
- Reduced physical activity leads to deconditioning, particularly in muscle strength, balance, and joint mobility.
- Poor lighting in early mornings and evenings can obscure obstacles.
- Wet or slippery surfaces—such as tiled entryways or damp outdoor paths—pose greater hazards.
- Layered clothing or inappropriate footwear can also interfere with movement and stability.
These risks are especially concerning considering that one in three Australians over the age of 65 experiences a fall each year (Australian Institute of Health and Welfare, 2021).
How Exercise Helps Prevent Falls
The good news? Exercise—especially the right type—can significantly reduce the risk of falls by improving:
- Muscle strength, particularly in the lower limbs
- Balance and coordination
- Reaction time, so you’re more likely to catch yourself if you trip
- Confidence, which can prevent the fear of falling that leads to further inactivity
According to Healthdirect Australia, evidence-based exercise programs can reduce falls by up to 30%, especially those that focus on strength, balance, and functional training.
Best Exercises to Build Strength and Balance
As physiotherapists, we tailor exercise programs to suit individual needs, but here are a few key exercises that research supports for fall prevention:
- Sit-to-Stand Repeats
- Builds leg strength and simulates real-life functional movement.
- Heel-to-Toe Walking
- Improves dynamic balance and gait stability.
- Single-Leg Stance (with support)
- Trains static balance and ankle strength.
- Step-Ups on a Low Step
- Enhances both leg power and coordination.
- Tai Chi or balance classes
- Gentle yet effective for improving body awareness and movement control.
Tips for Staying Safe While Exercising
- Always start with a physiotherapy assessment if you have a history of falls, chronic conditions, or mobility issues.
- Exercise indoors on a non-slip surface during cold or wet weather.
- Wear appropriate footwear with good grip and ankle support.
- Use chairs or benchtops for support if needed.
- Keep your space well-lit to avoid tripping over objects or pets.
Seek Help Before a Fall Happens
Falls are not an inevitable part of ageing. With the right support and a proactive approach, they can often be prevented. At EBR Physio we offer a range of physio-led exercise classes provide targeted support to help you achieve optimal outcomes. A physiotherapist can assess your risk factors, design a personalised exercise program, and guide you through it safely.
At EBR Physio, our classes are designed to cater to your individual fitness and rehabilitation needs. Whether you're looking for personalised attention or enjoy the camaraderie of group exercise, we have the perfect class for you.
One-on-One Physio Exercise
What to Expect Tailored sessions combining expert physiotherapy and Pilates exercises. Ideal for targeted rehabilitation and fitness enhancement. Our physiotherapists work closely with you to ensure each movement is beneficial and safe, helping you progress efficiently towards your goals.
Small Group Physio-Led Exercise
What to Expect Engaging and supportive group classes featuring a mix of mat, fit-ball, foam roller, Pilates reformer, and trapeze exercises. Each class is tailored to the participants' needs, providing a fun and motivating environment while still focusing on individual progress.
Final Thoughts
As we rug up for winter, let’s not forget the importance of movement. Regular, targeted exercise is one of the most powerful tools we have to prevent falls and maintain independence. Don’t wait until a fall occurs—take steps now to stay strong, steady, and safe this season.
Need support with a falls prevention program?
Book an appointment with us today and we’ll tailor a safe, effective program just for you.
Stay steady this winter – your future self will thank you!
