When the days get shorter, everyday life outdoors changes noticeably: it is still dark in the morning and dark again in the evening. Wet leaves cover the pavements, cobblestones and steps become slippery, and by December at the latest Rostock sees its first icy patches.
At the same time, many people move less in the cold season. As a result, strength and balance slowly decline — often unnoticed, until suddenly a step no longer feels secure.
Why autumn and winter are riskier
Falls rarely happen for a single reason. Usually several things come together — and in the dark season particularly many of them coincide:
- Wet leaves, rain and ice make the ground unpredictable.
- Darkness and poor lighting make it harder to spot edges and uneven ground.
- Thick jackets, scarves and gloves restrict mobility, and heavy bags make it harder to catch yourself.
- Moving less means gradually losing strength in the legs and trunk.
- Rushing — just catching the tram, just popping to the shops — leaves less attention for the path ahead.
Older people are affected more often. But younger people slip on slippery ground too — and then what matters most is how quickly the body can react.
How balance actually works
For us to stand and walk safely, three systems constantly work together: the eyes, the balance organ in the inner ear and body awareness via the feet, joints and muscles. The brain compares this information in fractions of a second — and the muscles carry out the corrections.
In the dark, part of the information from the eyes is missing. The inner ear and body awareness then have to do more. People with deficits here often notice it first in the evening and in winter: they feel unsteady, feel their way forward more cautiously or hold on more often.
What research says
There is good evidence for fall prevention. A large Cochrane review from 2019 concluded that targeted exercise programmes reduce the number of falls in older people by about a quarter. The most effective programmes combined balance and strength and were carried out regularly over several months.
So what matters is not the individual exercise but regularity. Better ten minutes every day than one hour once a week.
5 simple exercises for at home
Always practise next to something stable to hold on to, such as the kitchen worktop or the back of a chair. Wear sturdy shoes or practise barefoot on a non-slip floor — not in socks.
1. Standing on one leg while brushing your teeth
Stand on one leg with the other slightly raised. Hold the position for 20–30 seconds, then switch sides. Once it gets easy, briefly close your eyes — but only with your hand right on the washbasin.
2. Heel-to-toe stand
Place one foot directly in front of the other, heel to toe, as if on a line. Hold for 20–30 seconds, then put the other foot in front. To progress: take a few steps like this along an imaginary line.
3. Standing up without your hands
Sit on a stable chair without wheels. Stand up without using your hands and slowly sit back down. 8–10 repetitions. The exercise strengthens exactly the muscles you need to catch a stumble.
4. Toe and heel stand
Slowly rise onto your toes and lower yourself again in a controlled way. Then rock back onto your heels and lift your toes. 10 repetitions each. This strengthens the calves and shin muscles and improves foot control.
5. Shifting your weight
Stand hip-width apart and slowly shift your weight forwards, backwards and to both sides — as far as feels safe, without moving your feet. About one minute. This teaches the body where its limits are, so it reacts faster when it counts.
The next step: training your reactions
At the practice we like to go one step further: with light pods that light up in random order and low hurdles, we train balance and reactions at the same time. This challenges mind and body together — just like everyday life, when your foot slips on wet leaves and your body has to react in a flash. And on top of that, it is surprisingly good fun.
Small everyday tips with a big effect
- Wear shoes with grippy, treaded soles — in winter, consider shoe spikes.
- Make sure there is good light at home: a night light in the hallway and bathroom, a light switch within reach of the bed.
- Remove loose rugs and cables from walkways.
- Always use the handrail on stairs and keep your hands free — a backpack is safer than two bags.
- After getting out of bed, sit for a moment before you start walking.
- Have your glasses checked regularly — good vision is part of balance.
Balance training in Rostock — with a plan that suits you.
We take a close look at your balance, strength and gait and put together an exercise programme you can safely continue at home. If dizziness is involved, our IVRT-certified therapists clarify the cause. In our practices in the Altstadt (WG Warnow) and Südstadt (Kaufland).
Our conclusion
The dark season brings more tripping hazards — but falls are not inevitable. If you train balance and strength regularly, pay attention to good footwear and light, and take dizziness seriously, you will get through autumn and winter much more safely.
Start today — with one exercise while brushing your teeth. And if you notice that you have become less steady: talk to us. That's what we're here for.
