Falls Prevention - strength and balance exercises

Doing exercises to get stronger and have better balance is good for your muscles. It helps you move better and makes it easier to stay steady on your feet. This is really important for older people so they don't fall down.

It is good to do strength and balance exercises 2 to 3 times every week. This helps you avoid falling down.

Here are some exercises that help you keep your balance:

- Stand on one leg. Try to stay still and not fall over.

- Walk like this: put the heel of one foot right in front of the toes of the other foot, like walking on a line.

- Try Tai Chi. It is a gentle exercise that helps you move better.

You can use chairs or walls to help you stay steady if you need to.

Strength exercises help make our muscles strong. We can do simple things like lifting our legs up and down, doing squats (bending our knees like sitting), or pushing against a wall. We can also use stretchy bands to make our muscles work harder.

You can do many exercises to get strong and keep your balance without any special equipment. But if you have things like stretchy bands, small weights, and big bouncy balls, they can make your workout even better.

Yes, you can do many strength and balance exercises at home. You don’t need much space or equipment.

Some exercises are safe to do by yourself. But you should be careful and do them the right way. If you have health problems, it's a good idea to talk to a doctor or therapist first.

Here are some tips to help:

• Follow easy steps when you exercise.
• Ask a doctor if you are not sure what to do.
• Write down how you feel when you exercise.

If you feel wobbly, stop right away. Make sure you have something strong to hold, like a strong chair. It might be a good idea to talk to a doctor or nurse.

Yes, doing exercises that make you stronger and help you balance can help you get better after a fall. They can also help you not fall again. These exercises make your body stronger and more steady.

You can see yourself getting stronger and healthier in a few weeks if you exercise regularly. But it might take a few months to see big changes. This depends on how fit you are when you start and how often you exercise.

Yes, lots of community centres and health groups in the UK have special classes to help stop falls. These classes help people get stronger and have better balance.

Walking is good for your health, but if you want to get better at balancing, try these exercises:

• Stand on one leg.
• Walk like you are on a line, putting one foot in front of the other (heel-to-toe).

These exercises can help you balance better than just walking.

Yes, strength and balance exercises are good for everyone, not just older people. These exercises can help all ages stay steady and stop falls.

Wear comfy clothes and shoes that help you walk safely. Don't wear loose clothes that might make you trip.

Set small goals you can reach. Keep track of how you are doing. You can join a group or class to get help from others. Remember why this is good for you, like helping you move better and not fall down as much.