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.

Useful Links and Contacts

[box]

NHS UK: Physical Activity Guidelines for Older Adults

Being active is one of the most important things you can do to stay steady, strong and independent as you age. This section includes practical advice, safe exercises and activity ideas to help improve your strength, balance and confidence.

NHS: Guidelines for Older Adults

[/box]

[box]

Staying Active

Being active is one of the most important things you can do to stay steady, strong and independent as you age. This section includes practical advice, safe exercises and activity ideas to help improve your strength, balance and confidence.

Visit Staying Active section

[/box]

[box]

Help and Contacts

Find local and national services that can offer advice, support, and practical help. Whether you’re looking for someone to speak to, equipment for your home, or help finding the right activity, this section brings useful contacts together in one place.

Find help and contacts

[/box]