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

Strong and Steady Exercise Classes

Strong and Stead Exercise Classes are designed to help people who feel unsteady on their feet or have had a fall. The classes aim to improve strength and balance, and also to help people feel more confident when out and about.

The classes are a mixture of both seated and standing exercises and the courses are a 20 week programme.

The current Strong and Steady Programme will end on 31st March 2024, and will merge with other currently delivered health and wellbeing programmes to create a new Healthy Worcestershire Programme. The Healthy Worcestershire programme will commence from 1st April 2024.

Please note Active Herefordshire & Worcestershire cannot accept any more referrals for the Strong and Steady programme.

In the meantime, you can also find a number of resources providing various strength and balance exercises that can be carried out at home, including the 6in6 resource, at Healthy Ageing - Active Herefordshire & Worcestershire.

Exercises you can do at home

  • 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

Useful links

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