Strength and Balance movements

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 movements, they:

• strengthen muscles
• improve balance
• help us walk well
• 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 practise the movements 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 movements and build your confidence.
2. Practise regularly: it is recommended that you do the movements 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 practise each movement.
5. Consult a GP: we recommend you speak to your GP or other health professional before trying any new activity, including Strength and Balance.
6. Join a group. Many Walking Network members provide Health Walks with Strength and Balance, or Strength and Balance sessions as part of their offer. These are often done as a group outdoors or in a communal space. Speak your local provider and ask them if they offer it.