Why Does My Balance Get Worse as I Get Older? And Can Physiotherapy Help?

Balance problems can make everyday activities feel less secure as you get older. You might find yourself gripping the handrail more firmly on the stairs, feeling unsteady when stepping off a kerb or struggling to turn quickly while walking.

These changes are not something you simply have to accept as part of ageing. Reduced leg strength, changes in vision and sensation, previous falls and certain medical conditions can all affect your balance. The right assessment can help identify what is contributing to the problem and which exercises or treatments may be appropriate.

Balance can change over time as muscle strength, joint movement, vision, sensation and the body’s responses change. Previous falls, certain medications and some medical conditions can also affect how confidently you move.

The encouraging part is that targeted strength and balance exercises can improve physical function and help reduce the risk of falls. Physiotherapy can identify which aspects of your balance need attention and help you build a programme that suits your current ability.

At InSync Therapy in Hexham, we offer physiotherapy and physio-led exercise to support movement, strength and independence. In this article, we explain why balance changes, what you can do about it and when a professional assessment is worthwhile.

Balance Problems: Why Does Balance Change With Age?

Balance relies on several systems working together. Your eyes help you understand where you are in relation to your surroundings, your inner ears contribute information about head movement, and sensors in your muscles and joints tell your brain where your body is positioned.

Your brain combines this information and coordinates the adjustments needed to keep you upright. When you walk over uneven ground, for example, your body continually makes small corrections to maintain stability.

As we age, some of these systems may become less efficient. Muscle strength and power can decline, joint stiffness may limit movement, and changes in eyesight or sensation can make it harder to respond to your surroundings.

However, age alone does not explain every change in balance.

Arthritis, previous injuries, neurological conditions, low blood pressure and the side effects of some medicines can all contribute. Problems with the inner ear or changes in vision may also affect steadiness.

This matters because different causes need different approaches. Someone who feels unsteady because their legs have become weaker may benefit from progressive strength and balance training. Someone experiencing episodes of spinning dizziness needs a different assessment to establish what is causing the symptoms.

If your balance has noticeably deteriorated, the first step is to understand why rather than assuming it is simply your age.

The connection between leg strength and balance

Strong legs do more than help you walk further. They allow you to control your body when you change direction, recover from a stumble, step onto a kerb or stand up from a chair.

Balance depends on strength because your body needs to make quick, controlled movements to remain upright. If your legs are weaker, these adjustments may become harder, particularly when you need to react quickly.

You might notice this when:

• Getting out of a low chair requires you to push heavily through your arms.
• Climbing stairs leaves your legs feeling less secure.
• Walking uphill or over uneven ground feels more tiring than it used to.
• You struggle to regain your footing after catching your toe on something.

These changes do not necessarily mean you are about to fall. They may, however, indicate that your muscles need more regular, targeted exercise.

Leg strength can improve with appropriate training, even if you have not exercised regularly for years. Exercises such as sit-to-stands, supported heel raises and step-ups can build strength for everyday tasks.

Balance also needs to be challenged directly. Walking alone is useful physical activity, but it may not provide enough practice for tasks such as standing with a narrower base of support, shifting your weight or changing direction safely.

A suitable programme combines both. It should start at a manageable level and progress as your strength, control and confidence improve.

Why a previous fall can affect your confidence

A fall can change how you move, even after any physical injury has healed.

You may begin watching the ground more closely, avoiding unfamiliar routes or holding onto furniture when moving around the house. You might stop going out in wet weather or feel anxious about walking on uneven paths.

This reaction is understandable. However, if fear leads you to avoid movement altogether, it can create a difficult cycle.

Less activity means fewer opportunities to maintain leg strength, coordination and balance. As these abilities decline, everyday movements may feel harder, which can reinforce the fear of falling.

The answer is not to ignore your concerns or force yourself into situations that feel unsafe. It is to rebuild confidence through manageable steps.

That could begin with practising standing up from a chair, walking short distances on a familiar route or completing supported exercises in a safe environment. As your ability improves, the exercises and activities can become more challenging.

If you have fallen, feel significantly unsteady or are frightened of falling again, seek an appropriate assessment before attempting challenging balance exercises alone.

The aim is to help you feel more secure while moving, not to make you avoid the activities that matter to you.

How Physiotherapy Assesses Balance Problems

A physiotherapy assessment looks at how you move and what may be contributing to your difficulties. Rather than relying on age or a single balance test, a physiotherapist considers your symptoms, physical ability and everyday challenges.

Your assessment may include:

Your history and symptoms. When did you first notice a change? Have you fallen or nearly fallen? Do you feel unsteady all the time, or does it happen when turning, standing up or moving your head? Do you experience dizziness or light-headedness?

Walking and movement. Your physiotherapist may assess your walking pattern, turning, stepping, standing up from a chair and ability to change direction. These tasks can reveal difficulties that are not obvious when you are standing still.

Strength and mobility. Reduced leg strength, restricted ankle movement or painful joints can affect how you move and respond when your balance is challenged.

Balance and coordination. Depending on your ability, assessment may include standing in different positions, shifting your weight or completing controlled movements. The level of challenge should be appropriate to your safety.

Your daily activities and confidence. Being able to stand on one leg is not the only measure of good balance. Your physiotherapist will also want to understand whether you feel secure walking outdoors, managing stairs, shopping or getting around your home.

The findings help determine which exercises are appropriate and whether you need further medical assessment.

For people with recurrent falls, more complex symptoms or certain risk factors, a broader falls assessment may also be needed. This can include reviewing eyesight, blood pressure, medication, foot health and other medical contributors.

Physiotherapy does not replace medical investigation when symptoms suggest another underlying problem. The purpose is to identify what can be addressed through rehabilitation and when other support is needed.

Which exercises can help improve balance?

The most useful exercises are those that address your current needs and gradually become more challenging as your ability improves. Strength, balance and coordination should be developed together.

Here are some examples of exercises that may form part of a suitable programme.

1. Sit-to-stands

Builds strength for standing up from a chair and other everyday movements.

Sit towards the front of a stable chair with your feet flat on the floor. Lean forwards slightly and push through your feet to stand. Use the armrests if needed. Slowly sit back down with control.

Start with a comfortable number of repetitions. As your strength improves, you may be able to use less support or complete more repetitions.

2. Supported heel raises

Strengthens the calf muscles, which contribute to walking and balance.

Stand facing a sturdy worktop or hold a secure support. Slowly lift your heels so you rise onto the balls of your feet, then lower them with control.

Keep your weight evenly distributed and avoid rushing the movement.

3. Supported weight shifts

Practises controlling your body as your weight moves from one side to the other.

Stand with your feet comfortably apart and hold a stable support. Gently shift your weight towards one foot and then the other, keeping your movements controlled.

This exercise practises the weight transfers needed for walking and changing direction.

4. Controlled stepping

Practises the stepping movements used to move around obstacles and recover stability

Holding a secure support, practise stepping forwards and returning to your starting position. If appropriate, progress to stepping sideways.

Begin with small movements and make sure you have enough space. You should not attempt this without support if you are worried about falling.

Safety matters: These are examples, not a personalised exercise prescription. If you have fallen recently, feel very unsteady, experience dizziness or need substantial support to stand, ask a healthcare professional which exercises are safe for you before trying them. Use a stable support and do not practise challenging balance tasks alone if you could fall.

Doing a little regularly is generally more useful than attempting an exhausting session and then avoiding exercise for several days. A physiotherapist can advise how often to practise, how many repetitions to aim for and when to progress.

What else can you do to feel steadier at home?

Exercise is important, but it is not the only way to address falls risk. Small changes to your surroundings and everyday habits can make moving around safer.

• Check your footwear. Choose shoes or slippers that fit securely and have a good grip.
• Improve lighting. Make sure stairs, hallways and routes to the bathroom are well lit, particularly at night.
• Reduce trip hazards. Move loose cables, clutter and unsecured rugs out of walking routes.
• Use suitable supports. Handrails and correctly fitted grab rails can make stairs and bathroom activities safer. A walking aid may also be appropriate.
• Keep your glasses and hearing aids up to date. Vision and hearing difficulties can affect how you interpret your surroundings.
• Stay hydrated and eat regularly. Not drinking or eating enough can contribute to light-headedness in some people.
• Review medication concerns. If you suspect a medicine is making you dizzy or unsteady, speak to your GP or pharmacist rather than stopping it yourself.

You do not need to make every change at once. Start with the difficulties that affect you most and seek advice if you are unsure what would make the greatest difference.

When should you seek professional advice about balance?

A gradual reduction in confidence or strength is worth addressing, but some symptoms need more urgent attention.

Arrange a GP appointment if you have persistent or worsening unsteadiness, repeated near-falls, unexplained falls, recurrent dizziness or light-headedness, or a noticeable change in the way you walk.

You should also seek assessment if a new medicine coincides with changes in balance, or if you are becoming increasingly reluctant to leave the house because you are worried about falling.

If you have fallen more than once in the past year, sustained an injury in a fall, lost consciousness, or been unable to get up after falling, NICE guidance recommends a comprehensive falls assessment in the relevant circumstances.

Seek emergency medical help for sudden balance problems accompanied by symptoms such as facial drooping, weakness or numbness on one side, difficulty speaking, or a sudden severe headache. These can be signs of a stroke. Do not assume sudden symptoms are due to ageing.

Prompt assessment matters because not every balance problem can be resolved with exercise alone. Identifying the cause helps ensure that you receive the right treatment and support.

What happens in a physio-led Falls, Balance & General Strength class?

A structured class provides an opportunity to practise strength and balance exercises with professional guidance, rather than trying to work everything out on your own.

At InSync Therapy, our physio-led Falls, Balance & General Strength classes are designed to support strength, movement and confidence. The focus is on practical abilities that matter in daily life, with exercises adapted to individual needs and ability.

A suitable falls-prevention programme should develop progressively. That means starting at an appropriate level, reviewing how you manage the exercises and increasing the challenge as you improve. The intention is to build physical capacity over time, not to push everyone through the same routine.

For some people, the priority might be strengthening the legs to make standing up easier. Others may need to practise weight shifting, stepping, coordination or controlled changes of direction.

Group sessions also offer a regular opportunity to keep active and practise alongside other people. You do not have to wait until you have fallen before seeking support with strength and balance.

Physio-led Falls & Balance Classes in Hexham

InSync Therapy is running Falls, Balance & General Strength classes at the Adapt Healthcare Community Hub, next to the clinic in Hexham.

Class details

• Starts: Wednesday 4 November 2026
• When: Wednesdays, ongoing weekly sessions
• Programme: Six-class pack
• Cost: £60 for six classes
• Location: Adapt Healthcare Community Hub, next to InSync Therapy
• Parking: On site
• Joining: Ongoing weekly classes, so you can join at any time, subject to availability and suitability.

The sessions are physio-led and focus on strength, balance and functional movement. They may be a useful option if you want to work on your steadiness in a supported setting.

If you are unsure whether a group class is appropriate for you, particularly if you have experienced recent falls or significant dizziness, contact the team first so that your needs can be discussed.

To enquire or book:

Phone: 07833 494268

Email: info@insynctherapy.co.uk

You can work on your balance at any age

Feeling less steady can affect much more than the way you walk. It can influence whether you go out alone, enjoy a walk with friends or feel confident using the stairs at home.

Although some physical changes occur with age, declining balance is not inevitable, and you do not have to wait for a fall before doing something about it.

The right approach depends on what is affecting you. For many people, progressive strength and balance exercises are an important part of maintaining mobility and independence. Others may need medical assessment or additional support alongside exercise.

If you are noticing changes in your balance, a physiotherapy assessment can help you understand what is contributing to the problem and what you can do next.

InSync Therapy provides physiotherapy and physio-led exercise in Hexham, serving the wider Tyne Valley and Northumberland. If you would like to find out more about our Falls, Balance & General Strength classes, contact the team on 07833 494268 or email info@insynctherapy.co.uk.

Frequently asked questions