Getting started
We all know that being active is good for us and can help us to feel stronger for longer, but getting started doesn’t always feel easy. Taking small, achievable steps can allow your body to adjust, your confidence to grow and help you to discover what you enjoy.
Being active can help to:
- Increase your energy levels and independence.
- Reduce symptoms and help to manage long-term conditions.
- Reduce the symptoms of low back pain.
"There is enough knowledge of the benefits associated with physical activity in older adults to categorically state that they outweigh the risks.”
“The activity should be appropriate to your current level of physical activity and health status. The safest way is to start small and build up over time, allowing your body to adjust. If you are frail, experience moderate-to-severe dementia, a history of vertebral [spine] fractures or regular falls, it may be appropriate initially to be supervised by a trained professional if you are undertaking new exercises."
– The UK Chief Medical Officers’ Physical Activity Guidelines
You may have a fear of falling, worry about getting to the loo on time, or simply don’t know where to begin. Here are some ideas to get you started.
Please click below to find out more.
Move more
You should aim for 20 minutes of activity per day that increases your heart and breathing rate (while still being able to talk). This can be broken down into smaller chunks if needed but should build up to 150 minutes a week. Every minute counts, so don’t be put off, even if this doesn’t seem realistic at first.
Once you’re confident adding in daily movement, slowly increase the pace and add in a mix of activities to find something you love doing!
Start your free strength and balance plan today
This set of simple, easy-to-follow exercises can be done in minutes and will help improve your strength and balance. They can be built into your day-to-day routine and will make completing everyday jobs easier, helping you stay steady, strong, and more independent now, and for the years ahead.
Download the following resources to get started with your strength and balance plan:
- Your easy-to-use guide for exercises at home – Includes a self-check to see where you are now, as well as top tips, easy-to-follow exercises and tools to track your progress.
- Prompt cards – Printable cards you can place around your home to prompt you to carry out your exercises.
Share your story with us!
Already started your Fall-proof plan? We want to hear how you’re doing. Be an inspiration to others and share your story. Get in touch on 0370 779 0106, or email [email protected]
All documents are an adaptation of the original Fall-proof material developed by Active Gloucestershire in 2019 and used under a creative commons licence.