NHS Forth Valley – Strength & Balance

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 strength & balance classes also improve strength and balance as does hillwalking, push ups/squats and weightlifting.

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!

Strength & Balance Test
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

Forth Valley Strength & Balance Boards

Strength & Balance boards have been installed at Forth Valley Royal Hospital grounds (FVRH) and Clackmannan Community Health Centre (CCHC). These show simple strength and balance exercises you can do when you are out and about.

These boards are located at FVRH outside the maternity ward next to the main entrance and around the Larbert Loch next to the Maggie’s Centre. The CCHC boards are located outside the main entrance.

Come and try them for yourself while you’re walking!