Strength & balance in later life

For adults over 65, the UK guidelines ask for activities that improve strength, balance and flexibility on at least two days a week. The NHS says these exercises can help you feel stronger and more confident on your feet, especially if you've fallen or are worried about falling.

What the guidelines say

The NHS advises adults aged 65 and over to:

be physically active every day, even if it's just light activity;
do activities that improve strength, balance and flexibility on at least 2 days a week;
do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity if you're already active;
reduce time spent sitting or lying down.

The Chief Medical Officers add that even light activity brings some benefits compared with being sedentary, and that breaking up long sitting with light activity — or at least standing — has distinct benefits for older people.

Exercises from the NHS series

The NHS strength routine includes sit-to-stand, mini squats, calf raises, sideways leg lifts, leg extensions, wall press-ups and biceps curls. The balance routine includes sideways walking, the simple grapevine, heel-to-toe walking, one-leg stands and step-ups. The NHS suggests doing them at least twice a week.

Set up safely

Use a solid chair without wheels or arms, wear comfortable clothing, keep water handy, and do balance work near a wall or sturdy chair.

NHS strength exercises NHS balance exercises NHS guidelines for older adults

Watch: from official sources