Strength & Balance

Many of us don’t think about balance, that is until we start to lose it.
Did you know after the age of just 30, adults can loose 3-8% of their muscle mass per decade! (nih.gov)

Our Active Lifestyles team provide valuable advice and support to help people work on their strength and balance and in turn help reduce the risk of falls.

Why is working on our strength and balance important?

Poor balance and muscle weakness due to lack of movement are some of the causes of falls later in life which in turn are the largest cause for emergency hospital admissions for older people. (NICE impact falls and fragility fractures, accessed 29.07.21).

However, by doing regular strength and balance exercises you can improve your strength and balance but can also reduce the risk of falls by up to 54% (Age UK).

Currently, only 34% of men and 27% of women aged 19-64 are meeting aerobic and muscle strengthening Guidelines (Health Survey for England, 2021).

We want to try and get everyone thinking about strength and balance at all ages to improve their baseline strength and balance and reduce the risk of injurious falls later in life.

In one recent study conducted by UCLA Health it was found that adults in their 30s and 40s could stand on one foot for a minute or more. At age 50, the time decreased to 45 seconds. At 70, study participants managed 28 seconds. By age 80 and older, they lasted less than 12 seconds standing on one foot.

The importance of strength training

Ashley Gluchowski, University Fellow at Salford University and a Clinical Exercise Physiologist, has partnered with Greater Manchester Moving to raise awareness of the benefits of strength training. Read the full article. You can also follow the hashtags #STAD2024 #StrongEnough for more information.

Test your balance

30-40 years old – Can you stand on one leg for a minute? How about with your eyes shut?
50’s or 60’s – can you hold it for 45 seconds?
In your 70’s – can you manage 30 seconds?

Image showing the stat - Only 2% of adults aged over 16 meet the recommended guidelines for muscle strengthening activities - strength and balance exercise is important

Why not try one of Strength and Balance Classes?

We run weekly low intensity class designed to build functional strength and balance with ephasis on increasing muscle strength, bone strength, improving agility, reactions, coordination and balance.

Book a Class

Exercises and Challenges to test your strength and balance at home

Here are a few simple exercises you can do at home to improve your strength and balance. Then why not try a challenge to see how well you can do.

Do them regularly to see if you can see any improvement.

Balance Exercise 1

Balance against a wall, and sit down for 60 seconds. Next level is sticking one leg out, and even harder put your arms in the air! Arms should be lowered again every so often, especially if you have high blood pressure.

Balance exercise 2

Single step on each leg up one step. Next stage would be to skip step up and down and pushing up on one leg. Next level is to skip hop on each leg up and down.

Balance exercise 3

Single leg stand, which you can do whilst brushing your teeth! To make it harder, close your eyes whilst doing this and try to keep your balance. This is a simple exercise that you can incorporate into your daily routine.

Strength Exercise

Please use a chair that isn’t going to move, or leaned against a wall. Start off with a staggered stance stance. To make it harder, make sure toe is in line with your heel and stand up, then down. Even harder, same again but as you stand, lift your front leg up and sit back down. Lastly, try and stand up and sit back down with front leg lifted.

Challenge 1

Lie on your stomach with your hands behind your back, roll over, and attempt to stand up. This challenge is open to individuals of all ages.

Challenge 2

Sit down on a chair and raise one leg and try to stand. Did you manage it? Try the next level by doing the same, but this time putting your hands across your chest.

Challenge 3

Standing up, lift one foot up and lean forward to pick up your shoe or trainer. Put on and tie your lace. Hop onto the other leg and repeat.

Challenge 4

Put heel in front of your toe, shut your eyes and slowly look to the right, centre and to the left and repeat. Open your eyes and you’re done!

For the next level, lift both your arms to shoulder height, put your heel in front of your toe, shut your eyes and slowly look to the right, centre and to the left and repeat.