Feeling Unsteady on Your Feet? Why a Strength and Balance Class Could Help
Updated: Sep 5
Have you started holding onto furniture when walking around the house? Do you find yourself looking for a handrail when you use the stairs? Maybe getting out of a low chair has become more difficult, or you simply do not feel as confident walking as you once did.
These changes can happen gradually. Because they often develop over months or years, it can be easy to adjust your routine without realising how much your activity has changed — perhaps using the lift instead of the stairs, walking slightly shorter distances, or avoiding somewhere because you are worried about uneven ground or getting tired. Eventually, strength, balance and confidence can all begin to decline.
This is exactly why we have introduced ourPhysio Led Strength & Balance Group in Joydens Wood.
You do not need to have fallen to work on your balance
One misconception is that falls prevention exercise is only for somebody who has already had a fall. It is not. There are often earlier signs that strength or balance may have changed — moving more slowly, struggling to stand from a chair without using your hands, becoming nervous on stairs, finding uneven surfaces more challenging, or simply feeling less confident than you used to.
Starting exercise before these difficulties become severe can be worthwhile. The aim is to maintain as much strength, mobility and independence as possible.
What is a strength and balance class?
A strength and balance class combines exercises designed to challenge the muscles you use during everyday activities with exercises that make your balance system work — quite different from simply sitting in a chair and moving your arms and legs. Depending on your ability, exercises might involve standing from a chair, controlled squatting, calf raises, stepping, reaching, changing direction and practising different standing positions.
Some exercises focus mainly on strength, while others focus more heavily on balance and coordination. Together, they help build the physical abilities needed for everyday activities.
Why strength is so important
Think about how many times you use your leg muscles during an ordinary day: getting out of bed, standing from the toilet, getting up from the sofa, walking to the kitchen, climbing the stairs, getting into a car, walking around the supermarket. Almost every one of these activities requires strength through your hips, thighs and calves.
If those muscles become weaker, everyday activities require a greater percentage of your maximum strength, so something that previously felt easy may begin to feel exhausting. Appropriate strengthening exercise gradually asks the muscles to do more, helping them become better prepared for everyday activity.
What happens during our Strength & Balance Group?
Our sessions are designed around a variety of exercises rather than expecting everyone to perform exactly the same movement at exactly the same level. The exercises challenge different areas of strength, balance and mobility, and importantly, they can be adapted — one person may perform an exercise with additional support while another participant performs a more challenging variation. This makes the class suitable for a wider range of abilities.
The aim is not to compete with the person next to you. It is to work at an appropriate level and gradually build your own strength and confidence.
“I'm too unfit to join an exercise class”
This is something many people worry about. You might picture an exercise class involving fast movements, complicated routines or trying to keep up with everyone else — that is not what this class is designed to be.
You do not need to be particularly fit before attending. In fact, the group is intended for people who specifically want to work on areas such as strength, balance and confidence with movement, and exercises can be modified so participants can work at an appropriate level.
“My balance isn't very good. Is the class still suitable?”
Potentially, yes. Poor balance is one of the reasons somebody might want to attend a strength and balance class in the first place.
However, everyone's circumstances are different. If you have very significant mobility difficulties, have recently experienced unexplained falls, or have a medical condition that makes exercise potentially unsafe, additional assessment may be appropriate before participating. When necessary, we may contact you after booking to obtain additional information and make sure the group is appropriate for you.
Strength and balance are important for maintaining independence
One of the biggest reasons to work on strength and balance is not exercise itself — it is independence. Being able to confidently stand from a chair, walk outdoors, use stairs and complete everyday activities can make an enormous difference to someone's daily life, and maintaining these abilities also makes it easier to remain socially active.
A person who feels confident walking to the shops, meeting friends or attending activities is far more likely to continue doing those things. Physical ability and confidence often influence one another: as people become stronger and more confident, they may feel more comfortable doing more, and doing more provides further opportunities to remain active.
Group exercise has another benefit
There is also something valuable about exercising alongside other people. Exercising alone at home can be difficult to maintain, and it is easy to put it off until tomorrow. A weekly class provides structure — you have a particular day, time and place to attend — and it can also make exercise feel more social and enjoyable rather than something that simply needs to be completed. For some people, this makes it much easier to exercise consistently.
Our Strength & Balance Group
The Tom Morgan Physio Solutions Strength & Balance Group takes place at:
Location:St Barnabas Church, Joydens Wood
When:Every Thursday, 6:00 pm to 7:00 pm
Cost:£12 per session
The class is physio led and designed to help older adults work on their strength, balance, mobility and confidence. Places are limited, so advance booking is required.
If you have been feeling weaker, less steady or simply want to stay active and maintain your independence, this could be an excellent place to start.
Important information
Exercise should be appropriate for your individual circumstances. If you are experiencing new or unexplained balance problems, repeated falls, fainting, severe dizziness or a sudden deterioration in your mobility, speak to an appropriate healthcare professional.
For more physiotherapist-led strength, balance and falls-prevention information, see theStrength & Balance Physiotherapy Resource Hub.
Strength & Balance Class in Joydens Wood – Thursdays 6–7pm
If you need advice tailored to you, book a physiotherapy assessment.
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