Exercises for Strength and Balance

Creating an exercise plan is a good way to make sure you complete your weekly recommended amount of physical activity. Having an exercise plan helps you get the right amount of exercise so you are not likely to over exercise and injure yourself.

It is a good idea to speak to your GP when creating an exercise plan, especially if you are living with a medical condition. Your GP will recommend exercises good for you and ones that you should avoid due to your health.

Always remember to take breaks to catch your breath and rest between each exercise. Overworking yourself could cause you to become lightheaded and fall. If you feel yourself becoming dizzy, sit down, focus on your breathing and drink some water.

If you choose to exercise outside take a mobile phone out with you in case you find yourself needing assistance. It is also a good idea to take your ID and emergency contact information with you.

Low impact exercises are perfect for people who are not used to exercising regularly, they will get your body used to becoming more active and over time you will be able to move onto medium impact exercises. They are also good for people living with respiratory conditions which cause shortness of breath.

1. Start standing up straight
2. Put your right foot directly in front of your left foot, have the back of your right heel touching the tip of your left toe.
3. Then do exactly the same with your left foot
4. Repeat these steps, so you are walking forward heal-to-toe

If you are struggling to keep your balance complete this exercise next to a wall so you can reach out to it for stability.

Medium impact exercises will make you get a bit of a sweat on but not push you too hard. Swimming is a great medium-impact exercise as it helps to tone all the muscles in your body.

1. Start off marching – Lift your right leg upwards with your knee bent, at the same time lift your left arm upwards with your elbow bent. Lower them both back down at the same time then repeat with your right leg and left arm. Repeat this 20 times.
2. Heel digs – Stand with your feet a shoulders width apart. Stretch your right foot out in front of you so the back of your heel gently taps the ground then bring your foot back. Repeat with your left foot. Repeat this exercise 20 times.
3. March – Go back to marching again before transitioning into the next exercise.
4. Toe tap – Stand with your feet a shoulder-width apart. Stretch your right foot out to the side, leaning your torso slightly in the opposite direction. Tap your toes on the ground and return your foot back to the starting position. Repeat with your left foot. Repeat this exercise 20 times.
5. March – Go back to marching again. Whilst marching take deep breaths and feel your breathing going back to normal. When ready come to a stop and have a well-deserved rest from your workout.

High impact exercises are for people who are used to exercising regularly and in good health. They involve pushing your muscles more than the lower impact exercises. Gyms are full of professional equipment which can be good for high impact exercises, there are also plenty of routines you can do from the comfort of your home.

1. Start off marching – Lift your right leg upwards with your knee bent, at the same time lift your left arm upwards with your elbow bent. Lower them both back down at the same time then repeat with your right leg and left arm. Repeat this 20 times.
2. Arm stretches – Stand with your feet a shoulder-width apart and your arms by your side. Keeping your arms straight lift them so they are stretched out at either side of you parallel to your shoulders. Then move them forwards so they are stretched out in front of you. Now reverse what you have just done; move your arms back to where they are stretched out at either side then lower them back down. Repeat 20 times.
3. Squats – Stand with your feet a shoulder-width apart and stretch your arms out straight in front of you. Keeping your back straight bend your torso forward whilst bending your knees and lowering your bum down to the position of sitting in a chair. Use the strength of both your legs to stand back up in a straight position. Then repeat 10 times.
4. Air punches – Start with one foot in front of the other at a shoulder-width apart. Clench your fists and place them in front of your face, making sure your elbows are facing down. Throw one punch forward at a time by extending your arms out in front of you. Slightly bend your knees which each punch you throw. Repeat 20 times.

It is okay if you need a break between each exercise, take a seat catch your breath then carry on with the routine when you feel ready.