From around middle age, muscle mass and balance tend to decline if we do not train them. The good news is that people of all ages, including those in their eighties and nineties, can build strength and improve balance with regular practice.
What training supports
Getting up from chairs and the floor, climbing stairs, carrying shopping, walking confidently on uneven ground and recovering if you trip. Guidelines for older adults commonly recommend balance and strength activities on several days each week.
Step by step
- Aim for some activity every day, even light.
- Include strength work on two or more days.
- Include balance practice on several days a week.
Your practice
- Write down one daily task you would like to find easier.
Safety note: Use a sturdy chair or counter for support, move within a comfortable range and breathe steadily. This lesson is general fitness education, not medical advice: please check with your doctor before starting, especially if you have heart, lung, bone or joint conditions, have had a recent fall or surgery, or take medication that affects balance. Stop and seek help if you feel chest pain, dizziness, unusual breathlessness or sudden pain.