The essentials
- Strength and balance are abilities you can train.
- Prepare stable support before increasing the difficulty.
- A history of falls requires an individual assessment.
Think about tasks that matter to you
Getting up from a chair, changing direction or climbing a step requires more than endurance. NHS recommendations for older adults include strength, balance and flexibility alongside aerobic activity. A practical goal might be moving confidently around your home or maintaining an activity you enjoy, not passing an impressive-looking test.
Before starting, identify an everyday task you want to do better. That reference helps you choose exercises and explain your needs to a professional. Age alone does not determine your level: experience, limitations, vision, surroundings and fall history matter, among other factors.
Four foundations for practice
- Goal
Link the exercise to an everyday task.
- Setting
Clear the floor and prepare stable support.
- Control
Prioritise comfortable, attentive movement.
- Help
Seek advice about falls or new instability.
The setting is part of the exercise
The NHS recommends practising near a wall or stable chair in case you need support. Clear away loose objects, wear appropriate footwear and avoid chairs with wheels or furniture that can move. If you have significant instability, fear of falling or recent falls, seek assessment and supervision before trying challenges on your own.
Progression does not have to mean closing your eyes or standing on an unstable surface. It can start with greater control of a familiar movement. Do not remove support just to make an exercise seem more advanced. Useful difficulty lets you practise safely and attentively, rather than forcing you to rescue a loss of balance.
Combine abilities and observe changes
As a planning suggestion, spend some time practising getting up from a stable chair and some time on simple ankle movements or supervised weight shifts, depending on your situation. Complement these exercises with aerobic activity you can do. You do not need to use the same dose as someone else or combine everything in one long session.
The app’s beginner routines include strength and mobility movements that can serve as examples, but they are not an individual fall-prevention programme. Note whether you need less help, understand a movement better or can repeat it more comfortably. For dizziness, new loss of balance or falls, consult a healthcare professional: training does not replace investigating the cause.
Sources and context
Check the original documents and their dates. News, general guidance and a research study do not always answer the same question.
- NHS · Physical activity guidelines for older adults Source date:
- NHS · Balance exercises Source date:
Educational summary prepared with AI assistance and linked sources. It is not a medical review or an individual prescription. Read our editorial standards.
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