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.
Forth Valley Strength & Balance
Strength & Balance boards are located at Forth Valley Royal Hospital grounds (FVRH) and outside the main entrance of Clackmannanshire Community Health Centre (CCHC). These show simple strength and balance exercises you can do when you are out and about.
Watch this helpful video to find out where these boards are and learn how you can do Strength & Balance at home or at our NHS sites.
Come and try them for yourself while you’re walking!
- Watch this video to find out how you can do these at CCH
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
Bed Based Exercise Programme
This booklet details a number of exercises that can be carried out whilst you are in bed at home or in hospital. There is guidance on how to progress the exercises on the bed but you might also like to try the “strength and balance” exercises in a chair.
Local Strength & Balance classes
These classes will build up strength and improve balance to help improve walking and prevent falls.
- Active Forth Classes – Falkirk Council
- Strength & Balance Classes – Stirling Council
- Clacks Fitness Classes
- Callandar & Killin Strength & Balance Classes
Strength & Balance At Home
These classes will build up strength and improve balance to help improve walking and prevent falls. If you get confident doing these at home why not try going along to a class in the community (See above).
Paths For All: Strength and Balance Exercises: Performing Strength and Balance exercises can help you to, Strengthen your muscles, Improve your balance, Reduce your risk of a fall, Stay active, Manage a health condition and Stay independent.
Strength and balance exercises | NHS inform: Online videos to help improve your strength & balance at home.
Love to Move | British Gymnastics Foundation: Love to Move is an age and dementia friendly seated gymnastics programme which is transforming the lives of people living with dementia.