Better Balance for life!

Better balance for life

Regular exercise and physical activity are really important for good health and well being. Keeping physically active can help you continue to do the things you enjoy and stay independent as you age.

Use the exercises in the Better balance for life leaflet below to help you improve your balance, flexibility and prevent falls if done as part of your daily routine.

woman exercising Better balance for life
Download exercises to help you improve your balance and flexibility

Falls prevention What you can do to prevent falls
Four things you can do to prevent falls

Exercising Community exercise classes
Local classes including Steady and Strong and Nordic Health Walking

Ping pong Ping pong in Hampshire
Details on the Hampshire project

Excersice guidelines for older adults

  • Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function. Some physical activity is better than none, and more physical activity provides greater health benefits

  • Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week

  • For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity

  • Older adults should also undertake physical activity to improve muscle strength on at least two days a week

  • Older adults at risk of falls should incorporate physical activity to improve balance and co-ordination on at least two days a week

  • All older adults should minimise the amount of time spent sitting, as sedentary behaviour is now considered an independent risk factor for ill health, no matter how much exercise you do

Physical activity guidelines for older adults

What to do if you fall at home

Try not to panic. If you are hurt, don’t move.

Get help by using your personal alarm, the phone or by shouting and banging on the wall or floor. If you have to wait for help, try to keep warm, get comfortable, wriggle away from fires or hot radiators.

If you are not hurt, try to roll onto your hands and knees and crawl to a sturdy piece of furniture eg a chair.

Facing the chair, put your hands on it, ease yourself into a standing position and turn to sit on the chair.

Always tell your Doctor or a health professional that you have had a fall.



Radio Solent’s Older People’s event 9 December  Download Adobe Reader to view this PDF 284kB

The World Health Organisation’s recent report on Ageing and Health discusses how exercises that build muscle mass, increase strength and improve balance become increasingly important as people grow older.

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