Balance and Strength Exercises Elderly People Can do at Home

Falls are one of the most common and serious health risks for older adults and they’re not just accidents. Many falls are preventable, and regular movement and exercise can play a major role in reducing the risk.

Why Falls Happen More Often with Age

As we grow older, our bodies naturally undergo changes:

• Muscle strength decreases

• Balance becomes less steady

• Reflexes and coordination slow down

• Vision may worsen

All of these can contribute to a greater risk of falling. But the good news is that movement and gentle exercise can help counteract many of these effects.

How Movement Helps

Improves strength – even simple resistance exercises can rebuild muscle.

Boosts balance – balance-focused activities reduce the likelihood of trips and slips.

Increases confidence – regular movement helps older people feel more in control of their bodies.

Enhances joint mobility – which makes daily tasks easier and safer.

Exercises or Movement To Help Improve Balance and Strength at Home

There are many ways you or your loved one can help improve their balance and strength whilst at home. Keeping moving is very important to promote health in many ways from blood circulation to building muscle.

We spoke with Natalie Home Physio based in Hampshire, and she helps many people with their physio needs in their own home so that the client can stay safe at home instead of making their way to a physio office as they may struggle to get there.

Natalie gave us 2 exercises that she likes to give to her clients to help their balance and strength whilst they are at home. “I have two favourite exercises that I like to give to nearly everyone I see. The first is standing on one leg holding onto the kitchen worktop, starting off with 2 hands for support then slowly reducing the support and increasing the length of time.”

This exercise was based on a campaign in 2023 called ‘The Flamingo Challenge’ which highlights the importance of strength and balance. Natalie states, “The study showed in the over 80’s, the average amount of time they could stand on one leg was 5 seconds, and people in their 70’s could stand for around 18 seconds, and those in their 60’s could stand for around 30 seconds, which are some good targets to aim for if you are practising this exercise.”

“The second exercise I like to give is standing up and sitting back down. I recommend doing this every 20-30 minutes this could be during the ad breaks if you’re watching TV as this exercise is really good for keeping you strong.

Other exercises that are great for someone who is lacking in a bit of confidence they may need their carers to support with is just generally walking, marching on the spot, and also going up and down the stairs if you have them.

The more you move, the stronger your muscles will remain which is really important as it’s where we get our energy from when we’re unwell.”

(please talk to a professional before attempting any exercise you are not sure about)

How Home Care Can Help

At Homelium, we understand how important it is for our clients to stay active safely. Our carers:

• Encourage and support daily movement routines

• Provide supervision to prevent injury

• Assist with walking aids and mobility support

• Help build confidence in movement after a fall

We’re here not only to care but to empower our clients to maintain independence for as long as possible.

If you or a loved one may benefit from home care, please feel free to give us a call on 0333 3448 677 or email us on hello@homelium.com!