Strength and balance exercises as little as twice weekly can help people of all ages stay steady, maintain bone density, improve balance and reduce joint pain. Strength and balance exercises are those where you use your muscles slightly harder than usual to work against a resistance which may include your own body weight.
Everyday exercises such as heavy gardening (e.g. digging/shovelling), carrying groceries or climbing stairs count. Tai chi, dance, yoga or strength & balance classes also improve strength and balance as does hillwalking, push ups/squats and weightlifting.
Strength and Balance Exercises
NHS Inform provide strength and balance exercises that you can try at home.
Before attempting any of these exercises, it’s important to pick the level that most suits you. Watch the video and see what level of exercise you should start on!
- Strength & Balance Test
- Level 1 Exercises – These exercises will help to improve your strength and balance, and build your confidence if you’ve weak muscles or poor balance.
- Level 2 Exercises – These exercises will help to improve your confidence, muscle strength and balance.
- Level 3 Exercises – These exercises will help to improve your strength and balance further if your balance and muscle strength is already quite good.
- The ‘Super Six’ resource provides exercises that you can try at home to help you stay steady. Try doing the ‘Super Six’ three times a week, in addition to a daily walk
Local Strength & Balance options
These classes will build up strength and improve balance in order to improve walking and help prevent falls.
- Active Forth Classes | Falkirk Council
- Active Living For Life Exercise Referral
- Descriptions of weekly fitness classes