Active, Strong and Independent after 50

As we get older, strength and balance exercises can help us maintain our independence, improve confidence and keep us doing the things we enjoy for longer.

As we age, we naturally begin to lose muscle strength and balance. Research and national physical activity guidance tell us that regular strength and balance activities can help older adults:

• Improve muscle strength and mobility

• Increase confidence when moving around
• Support healthy joints and bones
• Make everyday tasks easier
• Remain independent for longer
• Improve mental wellbeing
• Stay socially connected

Whether you’re looking to keep up with the grandchildren, enjoy longer walks, continue gardening or simply feel steadier on your feet, adding strength and balance activities to your weekly routine can make a real difference to your daily life.

Strength and balance exercises aren’t about lifting heavy weights or spending hours in a gym. It’s about adding some simple exercises to your daily routine so you can continue to carry out everyday tasks such as getting up from a chair, carrying shopping bags, climbing stairs, gardening, housework, getting in and out of a car.

Some exercises to try at home:

The following exercises are commonly recommended to improve stability and mobility. If you’re unsure about exercising with an existing health condition, please speak to a healthcare professional first.

Before you start:

• Have a sturdy chair (with no wheels), wall or worktop nearby for support.

• Start slowly.
• Aim for a little movement every day.
• Build up gradually.

Exercise 1: Heel Raises – helps strengthen your calves and improve balance.

Seated Heel Raises	Standing Heel Raises
1. Sit tall in a sturdy chair with feet flat on the ground. 2. Slowly rise onto your tiptoes. 3. Hold for a few seconds. 4. Slowly lower back down. 5. Repeat 10 times.	1. Stand tall holding the back of a chair. 2. Slowly rise onto your tiptoes. 3. Hold for a few seconds. 4. Slowly lower back down. 5. Repeat 10 times.

 Exercise 2: Weight Shifts – helps improve balance and stability.

Seated Weight Shifts	Standing Weight Shifts
1. Sit on a chair with your feet on ground hip-width apart. 2. Slowly lift one foot. 3. Hold for a few seconds. 4. Return to the middle. 5. Repeat on the other side.	1. Stand with your feet hip-width apart. 2. Slowly shift your weight and lift one foot. 3. Hold for a few seconds. 4. Return to foot to the ground. 5. Repeat on the other side.

Exercise 3: Heel-to-Toe Walk – helps improve coordination and balance.

Heel to Toe Walk

1. Stand near a wall or worktop. 2. Place one foot directly in front of the other. 3. Walk forward slowly, one step at a time. 4. Focus on a fixed point ahead.

Exercise 4: Sit-to-Stand – helps strengthen the muscles used when getting up from chairs, toilets and beds.

Sit to Stand

1. Sit on a sturdy chair (with no wheels). 2. Place your feet flat on the floor. 3. Stand up using your legs. 4. Slowly sit back down. 5. Repeat 5-10 times.

Exercise 5: Chair Squats – helps strengthen legs and improves functional movement.

Chair Squats

1. Stand in front of a sturdy chair. 2. Slowly lower yourself towards the chair. 3. Pause just before sitting down. 4. Return to standing. 5. Repeat 5-10 times.

Exercise 6: Step-Ups – helps improve leg strength and balance.

Steps Ups

1. Use a low step. 2. Step up with the right foot. 3. Bring the left foot up. 4. Step back down carefully with right foot. 5. Step back down carefully with the left foot. 6. Repeat several times before changing legs.

 Exercise 7: Resistance Band Arm Raises – helps build upper-body strength.

Resistance band exercises are regularly used in community strength and balance programmes because they are effective, adaptable and suitable for a range of abilities.

Resistance Band Arm Raises

1. Sit tall on a sturdy chair. 2. Hold a resistance band stretched out across your lap between both hands. 3. Raise your arms slowly. 4. Lower with control. 5. Repeat 8-12 times.

Group Activities for Strength and Balance

Group activities can be a great way to build strength and balance while enjoying the benefits of being active with others. Joining a local class, club or community group can help you meet new friends, feel more connected and stay motivated. For many people, the social side of being active is just as important as the physical benefits, helping to reduce isolation and create a sense of belonging in the local community.

The following group activities have been shown to improve muscle strength, balance, physical function and social connection:

• Strength and balance classes
• Tai Chi or Yoga
• Walking football
• Dance classes
• Resistance band workouts
• Circuit training
• Walking Groups

Find Group Activities Near You

Visit Everyday Active Community Pages to discover activities, groups and classes happening in your local community that can help you stay active, strong and independent for longer.