Strength and Balance

Why Strength and Balance Matters?

In Dumfries & Galloway, 74% of adults don’t meet muscle-strengthening guidelines, increasing the risk of frailty and falls.

Guideline: You should aim to do 2 sessions or more of muscle strengthening exercises a week.

What Counts as Muscle-Strengthening?

  • Everyday tasks: climbing stairs, lifting shopping bags, heavy gardening (digging and shovelling)
  • Exercises: squats, resistance bands, or similar moves

These activities keep muscles strong, bones healthy, and help you stay.

Benefits of Strength & Balance Activities

  • improved stability
  • better balance reduces the risk of slips, trips, and falls
  • stronger muscles and bones
  • strength work supports muscle maintenance and bone density
  • more energy and confidence
  • regular physical activity enhances sleep, mood, and overall wellbeing
  • healthy, independent ageing
  • helps with everyday tasks such as climbing stairs, carrying shopping, and moving confidently around the home

Local Support in Dumfries & Galloway

A range of Active Communities classes and walks are available across the region:

  • strength and balance Classes
  • gentle movement classes
  • stroll and strength walks

Strength and Balance Exercises You Can Try at Home

Discover exercises designed to improve strength and balance and boost your confidence:

Safety Advice

  • wear comfortable, supportive footwear
  • stop immediately if you feel dizzy, unwell, or experience chest pain
  • seek advice from your GP if you have health concerns or a recent history of falls

Local & National Resources

(Updated 19 November 2025)