Choose Your Way
Build Your Strength, Balance and Age Well
As we get older our muscle strength and balance reduces, and this increases our risk of having a life-changing fall. The good news is that we can reduce this risk, and the earlier we start, the better. Being active and doing simple exercises designed to improve strength and balance can make a real difference. Falls are not an inevitable part of ageing, and we can all take steps to help us stay strong and steady and keep our independence.
Six exercises for strength and balance
Physios say these simple exercises can help improve co-ordination and balance. Get on your feet and try them daily – or at least twice a week!
Try a Strength & Balance class
Check out this class timetable with the latest goings on round Brighton & Hove. Download today to find your next group & activity.
What Can We Do?
Stay Active: The recommendation is to do 150 minutes per week of activity that raises your heart rate a little, but this can be done in short ten minute bursts if you prefer.
Build Our Strength and Balance: The recommendation is to do strength and balance activity (at least 10-20 minutes) on 2 or more days of the week.
Choose Your Way to Do It
Whether you’re fit as a fiddle or just starting out and want to get back into shape, there’s something for everyone and you don’t even need to set foot in a gym. Whether you want to be inside or outside, with friends or on your own, at home or out and about, just click on the links below to find something near you. All these activities are taught by experienced exercise instructors who are qualified to teach the ‘Otago’ strength and balance exercise programme, which is suitable for people aged 65 and over. Done regularly, these exercises have been shown to improve participants’ ability to undertake everyday tasks, improve stamina, energy levels and mood, and increase confidence & independence.
Activities across the city to help you build your strength & balance
Standing Tall Classes
Standing Tall classes are physiotherapist-led classes for everyone aged 65 and over who wants to keep up or improve their fitness, balance and strength. That includes people who have fallen over in the past, anyone feeling unsteady on their feet, and anyone who simply wants to maintain or improve their current fitness level; you don’t have to be fit to come! Classes cost £2 and are subsidised by Brighton & Hove City Council.
Healthy Lifestyles Team
Keeping active in older age can be really beneficial to health and wellbeing; people aged 50+ who want to find activities which include some strength and balance exercises may benefit from the Healthy Lifestyles Team’s adult participation programme. Sessions are accessible and welcome people of all abilities.
And for details of fun, friendly, accessible sessions at your local leisure centre, visit:
For tips on how to reduce your chances of falling, where to get help and information, and support if you’ve already had a fall, click here:
Tips for Falls Prevention
You’ll find 6 simple exercises to do at home and lots of useful information and tips to help you reduce your risk of falls this this useful leaflet produced by Saga, in association with the Chartered Association of Physiotherapy and Public Health England.