Building strength isn’t something we should only think about in later life. The habits we build throughout adulthood can help us stay mobile, independent and confident as we age.To help people of all ages build healthy movement habits, Naomi D’Andrea, General Manager at Nodens Manor Care Home, part of Elmfield Care Group, has teamed up with physio Fikri Fikriev from Physiotherapy Matters to share simple exercises that can help support strength, improve balance and keep you active throughout life.
Three simple at home strength and balance exercises that help you stay independent longer. Fikri shares:
- Sit to Stand
“This exercise will make the thighs, hips and core muscles stronger, which are needed for standing, walking and climbing stairs. Stronger legs will make daily movements much easier and reduce the risk of falls.
“Sit on a sturdy chair with feet flat on the floor, lean slightly forward and stand up without using your hands, if possible, then slowly sit back down. Perform 8–12 repetitions, one to two times a day, on alternate days. A higher seat makes it easier than a lower seat. Adjust the difficulty if needed.
- Heel-to-toe walk
“Heel-to-toe walk challenges balance and coordination, improves stability and helps reduce the risk of falls. You can further increase the difficulty by walking backwards or walking with your eyes closed.
“Perform the exercise by standing near a wall, kitchen bench or long handrail. Walk forward by placing the heel of one foot directly in front of the toes of the other foot. Take 10–20 slow, controlled steps. Perform once or twice a day, three to four times a week.
- Heel to toe raises
“These will help improve the strength of the calf muscles at the back of the shin, while the toe raises will target the muscle at the front of the shin. Together, these muscles are essential for standing, walking, running and lifting your ankle, especially when walking on uneven surfaces.
“Perform the exercise combination by standing with feet shoulder-width apart, using support for safety. Slowly lift the heels up off the ground and hold for a few seconds, then slowly lower them back down. Following that, lift the toes and the front of your feet off the ground, hold for a few seconds, then lower them back down. Alternate between heel and toe raises.
“Repeat back and forth for 8–12 repetitions, once or twice a day, 3–4 times a week.”
Why strength and mobility matter as we age
Naomi shares : “The most important thing is to keep moving. Finding exercises you enjoy means you’re much more likely to stick with them, and regular movement helps maintain strength, independence and confidence as you age.
“You don’t need a gym to build strength. Just 15 minutes a few times a week can help. Try five minutes of brisk walking, five minutes of gentle chair-based exercises, followed by five minutes of gentle balance exercises. Small, consistent movements like these can help improve strength, balance and confidence over time.”
Fikri adds: “We naturally lose muscle mass, strength, balance and reaction time as we age. These changes can significantly affect daily life and activities such as getting out of a chair, getting in and out of a car, walking up and down the stairs, going to the supermarket and many more. Creating a weekly routine that includes strength and balance exercises will help significantly delay muscle loss, and may even reverse it to some degree.
“Older adults should aim to do strength and balance exercises a minimum of 2–3 times per week, alongside being active daily with activities like walking, gardening or swimming.
“Nutrition also plays a significant role in slowing down muscle loss as we age. Eating enough protein daily helps maintain and build muscle, especially in combination with strength training. On average, there should be about 20–30g of protein per meal to support healthy ageing.
“Having a weekly routine with regular strength and balance exercises is one of the best ways to stay independent and reduce the risk of falls. Pairing exercise with adequate protein intake, and if appropriate creatine, can significantly help the muscles stay strong, adapt to load and activities, and recover faster.
“Families can make a big difference by encouraging their loved ones to stay active, sharing walks and exercises together, and supporting healthy eating habits.
“Small, consistent changes to physical activity, over time, can have a significant impact on confidence, independence and strength, and can reduce the risk of falls and injuries.”
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines
https://www.cddft.nhs.uk/patients-and-visitors/safe-mobility-falls-prevention
