Strength and Balance at Home

As we are all encouraged to follow social distancing and spending a lot more time in the home, now is the perfect time to start thinking about what home exercises we can do to reduce the risk of falling.

Every year there are over 210,000 falls-related emergency hospital admissions among people aged 65 and older in England (PHE, 2018). It is estimated that falls cost the NHS around £1 billion a year (Leal J et al, 2016).

The two most common, modifiable, risk factors for falling are poor muscle strength and poor balance. However, this does not mean that falls are an inevitable part of ageing, they can be prevented.

The Chief Medical Officer’s (CMO) guidelines for physical activity are:

  • 150 minutes of moderate exercise a week, or
  • 75 minutes of vigorous exercise spread over the week.

That means that with just 30 minutes of exercise a day you will be reaching those vital guidelines.

This can be broken down further into a minimum of 10-minute sessions 3 times a day, with activities to improve your muscle strength on at least two days.

Adults who are 65 years and over should perform balance and co-ordination activities on at least two days each week.


  • 13% of men over 65 report meeting both CMO’s guidelines.
  • 10% of women over 65 report meeting both CMO’s guidelines
  • 5% of over 75’s report meeting the CMO’s guidelines.

Let’s try and use this additional time we are spending in our homes to increase these figures and really push home exercises.

Check out Your Health Your Way’s strength and balance videos today.

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