From the age of 30 years adults lose 10% of their strength and balance every decade.
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 postural stability classes also improve strength and balance as does hillwalking, push ups/squats and weightlifting.
Remember – Age is no barrier to being physically active.
How to do more Strength and Balance?
DG Doing More is inviting people of all ages to ‘Take the Balance Challenge’
- Find a safe place, close to a chair or wall
- Stand with your arms by your sides
- Take one foot off the floor and start counting
- Stop when you
- count to 30
- need to put your foot down
- need to grab a support
- need to brace one leg against another
How did you do? Post a film or photo of your Balance Challenges and/or tweet using #DGDoingMore and motivate others to get involved
Strength and Balance Exercises
NHS Inform provides 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!
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.
Check the DG Doing More Directory for ideas on local strength and balance exercise options. These could include fitness or Tai Chi classes.
