Evidence Based Exercises

These simple, proven exercises can help improve your strength, balance and confidence.

These exercises have been developed and tested by health professionals to support older adults in improving balance, strength and movement. They can help reduce your risk of falls and support everyday independence — whether that’s getting up from a chair, walking to the shops or climbing the stairs.

The videos below were created by Professor Dawn Skelton, an expert in healthy ageing and falls prevention at Glasgow Caledonian University. They’re easy to follow at home and designed for different levels of mobility and confidence.

Before you start, it’s important to:

• Choose the level that feels right for you
• Start slowly and build up gradually
• Talk to a GP, physiotherapist or qualified instructor if you're unsure or have a health condition.

Falls Prevention Exercises: An Introduction

A short video to help you understand the benefits of strength and balance exercises.

Exercise Level Test

A quick test to help you work out which level is right for you.

Strength and Balance: Level One

A gentle introduction to strength and balance movements for beginners.

Strength and Balance: Level Two

A moderate session for those who are already fairly active.

Strength and Balance: Level Three

A more advanced session designed for those with good mobility and balance.

Useful Links and Contacts

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Looking for more?

Find local exercise classes and other online video resources to help support strength, balance and movement.

Find local classes and more

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Staying Active Help and Contacts

These organisations offer advice and support on a wide range of topics, including ageing well, staying independent, managing health conditions and accessing care services.

Find Staying Active support

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We would like to thank Professor Dawn Skelton (Glasgow Caledonian University and Director of Later Life Training) for her permission to share these videos.
Original content source: www.fallsassistant.org.uk/exercise-centre