Strength and Balance

Staying active is extremely important as we age. Muscle weakness and poor balance can affect walking and make us more likely to fall, but there are effective ways to improve both of these.

The Impact of Ageing

Between the ages of 50 and 70, it's natural to experience a decline of about 30% in muscle strength. As we age, our balance reaction times also slow down, making it harder to maintain stability, especially during faster movements. Physical inactivity can also lead to weaker bones and a higher risk of fractures.

The Power of Exercise

Strength and balance exercise programmes are highly effective in preventing falls, regardless of age. These classes can help make everyday tasks like getting in and out of chairs up and down stairs, boarding buses, or walking on uneven surfaces easier and safer.

Getting Started

Remember that “physical activity” includes any movement that increases your heart rate and breathing. While exercising is safe and beneficial for most people, it's essential to listen to your body. If you experience chest pain or feel faint during exercise, stop immediately and consult your doctor.

If you're new to exercise, start slowly and progressively increase your activity level. Aim for:

• Physical activity on most days, adding up to 150 minutes of moderate-intensity exercise each week (e.g., walking, swimming, cycling).
• Strengthening exercises 2-3 times per week (e.g., gym workouts, carrying heavy bags, yoga).
• Activities that challenge your balance 2-3 times per week (e.g., tai chi, bowls, dancing).

Even small steps count, such as breaking up long periods of sitting with short walks around the house or doing exercises while seated. However, please note that chair-based exercises, while beneficial for many aspects of health, do not effectively prevent falls. Exercises must challenge your balance to be effective.

If you're unsure about which activities are best for you or you need personalised guidance, consider consulting a physiotherapist or a qualified exercise professional. They can provide tailored advice to help you make the most of your physical activity routine.

Find Support

Please find below useful links, relevant resources and contact information. All links open in a new window and may include links to websites, videos, and PDF files for downloading and printing. 

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Local Support 

Link 1 e.g NHS Trust website
Link 2 e.g. Local Age UK

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Helpful Links 

Visit our Staying Active section
Physical Activity Guidelines for Older Adults - NHS
Getting active with Better Health - NHS
Live Well - NHS
Act Now, Age Better - Age UK
Being active as you get older - Age UK
Physical activity for older people - We are Undefeatable
Exercises for bone health - Royal Osteoporosis Society

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More on this website

Visit our Information and Advice section
Visit our Staying Active section
Visit our Home Safety section
Visit our Help and Contacts section 
Start your online Self-Assessment

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