A fall can happen in secondsâbut its effects can last much longer.
It may cause an injury, reduce confidence and make someone afraid to walk, go out alone or continue doing everyday activities. That loss of confidence can lead to less activity, further loss of strength and an even greater risk of falling again.
However, falling is not an inevitable part of getting older. There are practical things we can do to reduce the riskâand regular strength and balance exercise is one of the most important.
Why start from 50?
From around the age of 50, muscle mass and bone density naturally begin to decline. This can happen gradually, so we may not notice the difference until getting out of a chair, climbing stairs or recovering our balance becomes more difficult.
Starting earlier helps us build and maintain the strength we may depend upon later.
You do not need to feel old, unsteady or at risk of falling before strength and balance exercises become worthwhile. They are an investment in your future mobility and independence.
Isnât walking enough?
Walking is excellent for your heart, circulation, fitness and general wellbeingâbut walking alone may not sufficiently challenge all the muscles and balance skills needed to prevent falls.
Specific exercises can help strengthen the legs, improve coordination and train the body to respond when we stumble or lose our balance.
The latest UK Chief Medical Officersâ guidance recommends that adults undertake muscle-strengthening activities on at least two days each week. Older adults should also include activities that improve strength, balance and flexibility on at least two days a week.
Small exercises can make a meaningful difference
Strength and balance activity does not have to mean joining a gym or lifting heavy weights.
Depending upon your ability, it could include:
- practising standing up from a chair
- controlled heel raises
- gentle knee bends
- stair climbing
- resistance-band exercises
- Tai Chi, yoga or dancing
- carefully practised balance exercises
Regular exercise can help you:
- stay steadier on your feet
- get up from a chair more easily
- manage steps and stairs with greater confidence
- maintain stronger muscles and bones
- feel more confident when walking
- continue doing the things you enjoy
- remain independent for longer
Some is better than none
It is never too earlyâand rarely too lateâto begin.
Exercises should be appropriate for your present health and ability. Begin gradually and use a stable support where instructed. If you have already fallen, feel very unsteady, have not exercised for some time or have a health condition that concerns you, speak to your GP, physiotherapist or another appropriate healthcare professional before beginning.
Take your first step today
Our Strong & Steady page provides practical information to help you understand your risk and begin improving your strength and balance safely.
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Please also share this page with friends, relatives and neighbours aged 50 and over. A simple conversation today could help someone remain strong, steady and independent in the years ahead.
