Winter is here, and while the frosty mornings and snowfall can be beautiful, they also bring challenges—namely slippery pavements and an increased risk of falls. For many, the colder months can feel daunting, but the good news is that staying active and focusing on strength and balance can significantly reduce your risk.
In this blog, we’ll explore why falls are more common in winter, the benefits of regular exercise, and practical steps you can take to stay steady on your feet.
Why Falls Are More Common in Winter
The winter months create perfect conditions for slips, trips, and falls. Icy paths, wet leaves, and poor visibility are just some of the seasonal hazards. For older adults or those with reduced mobility, these risks can feel especially overwhelming.
Additionally, winter often leads to reduced activity levels. Many people spend more time indoors to avoid the cold, which can lead to muscle weakness and a loss of balance over time. This cycle can make even short trips outside more challenging.
However, with the right approach, you can protect yourself from winter hazards and maintain your independence.
How Exercise Can Help Reduce Fall Risks
Regular exercise is a powerful tool for improving strength, balance, and coordination—three key elements in preventing falls. Engaging in simple, consistent activity can make all the difference, particularly as we age.
Here’s how exercise helps:
- Strengthens muscles: Stronger muscles provide better joint support, improve stability, and help you recover quickly if you lose your balance
- Improves balance and coordination: Activities like tai chi or balance-focused exercises enhance your ability to stay upright on uneven or slippery surfaces
- Increases flexibility: Gentle stretches keep your joints and muscles limber, making it easier to move and react to changes in terrain
Boosts confidence: Knowing your body is strong and capable reduces fear and anxiety about moving outdoors, even in challenging conditions.
Easy Winter Exercises to Get Started
You don’t need a gym membership or complex routines to build strength and stability. Here are some simple exercises you can try at home:
1️⃣ Heel Raises: Stand behind a chair for support. Slowly lift your heels off the ground, hold for a second, and lower back down. This strengthens your calves and improves balance
2️⃣ Sit-to-Stands: Use a sturdy chair and practice standing up and sitting down without using your hands. This builds leg and core strength
3️⃣ Single-Leg Stands: Hold onto a counter or chair for support and lift one foot off the ground. Aim to hold the position for 10–15 seconds on each side
4️⃣ Ankle Circles: Sitting or standing, gently rotate each ankle in a circular motion. This improves joint mobility and stability
Winter Safety Tips
In addition to staying active, there are other steps you can take to reduce your risk of falls this winter:
- Wear footwear with good grip: Proper shoes can prevent slips on icy or wet surfaces
- Use walking aids if needed: A walking stick or frame can provide extra stability when navigating tricky terrain
- Stay warm and limber: Cold muscles are less flexible and more prone to injury, so dress warmly and stretch before heading outside
- Plan your routes carefully: Avoid icy shortcuts and stick to paths that have been gritted or cleared
- Plan your routes carefully: Don’t rush when walking on slippery surfaces. Small, deliberate steps are safer
How My Physio At Home Can Support You
At My Physio At Home, we’re passionate about helping you stay active, independent, and confident—whatever the weather. Our expert team can design a personalised exercise plan to improve your strength, balance, and overall mobility, giving you the tools to navigate winter safely.
We offer:
- Tailored strength and balance programmes designed to meet your specific needs.
- Post-fall recovery support to help you regain confidence and mobility.
- In-home or clinic-based physiotherapy for convenience and comfort.
Let’s Work Together This Winter
Don’t let the cold weather keep you from enjoying your independence. With a little preparation and the right support, you can face the season with confidence.
📞 Call us on 07870 569929 to book your appointment today. Let’s work together to keep you steady, strong, and active this winter!