Strength and balance

Strength and balance

The natural ageing process means that older people are more likely to have a fall. Strength and balance exercises can help to reduce the risk of falls.

The ageing process

The natural ageing process means that older people are more likely to have a fall, especially if they have a long-term health condition.

Around 1 in 3 adults over the age of 64 and half of people over 80 will have at least one fall in a year. Whilst many falls do not result in serious injury, there is a risk that a fall could result in broken bones which can also result in loss of confidence and independence.  

There are a number of simple measures that can be taken to help prevent falls in the home 

For example: 

  • using non-slip mats in the bathroom 
  • mopping up spills to prevent wet, slippery floors 
  • ensuring all rooms, passages and staircases are well lit 
  • removing clutter 
  • getting help lifting or moving items that are heavy or difficult to lift 

There is help and support for older people at risk of falls. Your GP will be able to talk about the various options and may carry out some simple tests to check your balance.  

There are a number of ways that you can reduce your risk of falling, see our falls prevention advice

Exercises you can do at home

There are a number of resources for strength and balance exercises that can be carried out at home, including the 6in6 resource at: Active Herefordshire and Worcestershire

  • whilst the kettle is boiling, use a sturdy surface like the kitchen counter to place your hands to be steady and go onto your tiptoes up and down to work on your balance, stability and calf strength
  • using a couple of tinned tomatoes or soup cans, grab one in each hand and do some bicep curls by bringing the can you are holding to the same side shoulder and then back down to your hip
  • try to avoid long period of times of sitting an idea could be that during all advert breaks, you can stand and sit down a few times and/or go walk around the house before your favourite programme starts again!

Or find further information about Resistance Band exercises

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