Strength and balance exercises

As we get older, our muscle strength naturally declines. We can slow this down by doing strengthening activity regularly. Experts say all adults, including older people and those with a disability, should do activities to build strength at least twice a week. This will keep muscles, bones and joints strong.

There are lots of benefits of doing these exercises, they:

• strengthen muscles
• improve balance
• reduce the chance of falls
• support healthy ageing
• help us to stay independent

Strength and Balance can be part of your routine at work, alone at home, or with a group such as part of a guided Health Walk.

You can embed the gentle movements into your day by using idle moments. You could practice the exercises when you’re waiting for the kettle to boil, watching television, or to get a break from sitting during a day at work.

1. Do what is comfortable for you: start slowly and listen to your body as you try new exercises and build your confidence.
2. Practice regularly: it is recommended that you do the exercises at least twice a week in addition to daily walks.
3. Make some space. No specialist equipment is needed, just clear a space at home or work, or you could find a place outdoors.
4. Find something to lean on. You can use a sturdy table, chair or handrail for stability to support you to confidently practice each exercise.
5. Consult a GP: we recommend you speak to your GP or other health professional before trying a new exercise, including Strength and Balance.
6. Join a Strength and Balance walking group. Many Health Walks now have Strength and Balance exercises as part of their offer. These are often done as a group outdoors or in a communal space. Speak your local Health Walk and ask them if they offer it.