Stay fit to stay independent
Doing the right type of strengthening exercises is important. For older people, ‘strength and balance exercises’, which strengthen the muscles in the legs and improve balance and co-ordination, have been specifically proven to help people stay strong and steady.
Other activities known to help build and maintain strength are resistance training, ball games, racket sports, dance and Nordic walking. Tai Chi, Yoga and cycling are good for balance as well as bones and muscles.
We all want to continue to enjoy our lives as we get older, such as playing with grandchildren and socialising with friends. Simple strength and balance exercises twice a week are a proven way to keep you stronger for longer, independent and enjoying the great things in life. You can do the exercises yourself at home. Find out more on this page.
Take the strength and balance challenge
Test yourself
Do you suspect you are slowing down? Take the strength and balance challenge to see if you could be steadier on your feet.
Watch the video
Watch this two minute video and take our strength and balance challenge to see if you could be steadier on your pins.
Online exercise classes
Home strength and balance exercise programme
The following three videos include strength and balance exercises for all ages and abilities.
Home based exercises - Episode 2
Home based exercises - Episode 3
Home based exercises - Episode 4
Starting with the video, Home based exercises - Episode 2 please watch the subsequent videos, ensuring you complete the exercises safely and at your own pace.
Please refer to our safety checks below prior to proceeding with your home based programme.
Safety check
If you wish to complete the home based programme, please adhere to the following safety measures:
- Use a sturdy and stable chair for support.
- If you are feeling quite unsteady, use a fixed object such as a kitchen work surface or dining table.
- Wear supportive shoes and comfortable clothes.
- If any exercise causes pain in your joints or muscles stop, check you are doing it correctly and try it again.
- Feeling your muscles work or a slight muscle soreness the next day is normal.
- If pain persists, seek advice from a physiotherapist.
- It you experience chest pain, shortness of breath or dizziness STOP IMMEDIATELY and contract your GP or call 111 if you GP practice is closed.
- Try not to hold your breath – breathe normally throughout.
These videos were produced by the Forever Active Team.
Later Life Training - Make Movement your Mission
Being regularly active is good for physical and mental health and these activity snacks could help nudge you to make the most of movement throughout the day.
This online exercise is available on the Laterlife YouTube channel. It's really easy to choose from nearly 400 pre recorded videos. Simply click this make movement your mission playlist link and choose a class.
You can also join their Facebook group for additional support. (Please note this is a private group that you will need to join as only members can see who's in the group and what they post).
Activities to keep you moving at home
You can visit Living Sport to access a range of other activities to keep you moving at home.
Vivacity strength and balance classes
Improve strength and balance in older adults
These 'face to face' strength & balance classes are designed to help improve strength and balance in older adults which will help to reduce falls in the future.
Sessions are tailored to suit people of all abilities and are fun and sociable.
For more information about Vivacity health services view their Health and wellbeing webpage.
Vivacity also have a telephone number for health related calls that people interested in the class can use to find out more: 01733 863600
Healthy You strength and balance exercise programme
Strength and balance exercise programme
The Healthy You Falls Prevention Health Trainer service provide a free, friendly and effective 24 week strength and balance exercise programme. The programme, called FaME (Falls Management Exercise Programme) is proven to significantly improve your strength and balance to keep you independent and doing the things you enjoy.
If you have become more unsteady and/or have fallen in the last year, contact Healthy You on Tel: 0333 005 0093.
Find more information about the FaME programme on their website.
What to expect from a Stronger for Longer class
What's involved
If you are interested in attending a class and are wondering what it involves you can watch the Strength and Balance class video at the bottom of this page.
This fun one minute video will help to show what a Level 4 class looks like.
Safety check
Keeping yourself safe
If you wish to complete the home based programme, please follow these safety measures:
- Use a sturdy and stable chair for support.
- If you are feeling quite unsteady, use a fixed object such as a kitchen work surface or dining table.
- Wear supportive shoes and comfortable clothes.
- If any exercise causes pain in your joints or muscles stop, check you are doing it correctly and try it again.
- Feeling your muscles work or a slight muscle soreness the next day is normal.
- If pain persists, seek advice from a physiotherapist.
- It you experience chest pain, shortness of breath or dizziness STOP IMMEDIATELY and contract your GP or call 111 if you GP practice is closed.
- Try not to hold your breath – breathe normally throughout.
