Movement and Exercise

Keeping active is extremely important for our stamina, strength, flexibility and balance particularly as we age.

Muscle weakness and poor balance are key risk factors for falls.

Between the ages of 50 and 70 we lose about 30% of our muscle strength and, as we age, our balance reaction times get slower which makes it harder to stay steady, especially if we are doing something quickly. Without physical activity, it is also difficult to maintain strong bones.

There is strong evidence that strength and balance exercise programmes are effective in preventing falls, regardless of age. Exercise classes designed for older people are particularly beneficial as they aim to improve balance and strength, making it easier to get in and out of chairs, on and off buses and up from and down to the floor.

Click here for some strength and balance exercises to get you started.

Generally speaking, physical activity is any movement that results in a small increase in your heart rate and breathing. Exercising is safe and beneficial for the majority of people, but, if you experience chest pain or feel faint while exercising you should stop exercising immediately and contact your doctor. To minimise the risk of adverse effects, if you are new to exercise, begin slowly and gradually build up to the recommended amount:

Physical activity on most days adding up to 150 minutes of moderate intensity exercise each week (e.g. walking, swimming, cycling)
Strengthening exercises 2-3 times per week (e.g. gym, carrying heavy bags, yoga)
Challenging balance activities 2-3 times per week (e.g. tai chi, bowls, dancing)

Something is better than nothing, even if it is just breaking up long periods of sitting with regular walks around the house or doing some exercises in your chair.

Please note that chair-based exercises, while beneficial for many other things, DO NOT prevent falls – exercises must challenge your balance, on your feet, if they are to be effective.

If you are already reasonably active, you still need to ensure your strength, balance and bone health is at its best. Tai Chi and any form of dancing are great activities to help your bones, muscles and balance.

If you need help or advice about the best activities for you, speak to a physiotherapist or appropriately qualified exercise professional.

For further information regarding community exercise opportunities for older people:

Otago

Otago is an evidence-based falls prevention programme for adults aged 65 and over. Sessions are delivered by Live Well Swindon as a 16 week course across Swindon for a small fee. Sessions involve strength exercises to help strengthen the muscles around the hips, legs and ankles, and balance exercises to help increase stability and improve confidence when walking and performing everyday activities.

For more information, please contact the Live Well Hub:

Phone: 01793 465513
Email: livewell@swindon.gov.uk
Visit Website: OTAGO

Live Well Swindon

Live Well Swindon provides advice and support in areas such as being active, falls prevention, stopping smoking, weight management, connecting to communities and volunteering, and managing long-term health conditions and staying independent. It also delivers a range of activities and programmes designed to inspire, motivate and assist people to live well and benefit from a healthy lifestyle.

For more information about Live Well Swindon:

Phone: 01793 465513
Email: livewell@swindon.gov.uk
Visit Website: The Live Well Swindon Hub

What’s on When Guide

A WOW Guide is produced by Home Instead and lists some local activity and exercise groups. This is available through website: The Swindon WOW Guide or by phoning Home Instead on 01793 988537

Age UK Wiltshire

Age UK Wiltshire provides a range of services to help older people stay safe, make informed choices and be independent yet connected. For more information about our services please contact 0808 196 2424 or see www.ageukwiltshire.org.uk.

As part of the Swindon Falls Collaborative, through our Supportive Independence project, we support people 65+ to become more active and better connected to their community. [Web link will be available in the next couple of weeks.]

We run three Fitness and Friendship Clubs in Swindon - Social clubs for older people with an emphasis on keeping active which are open to all older people who would like the opportunity to take part in activities and gentle exercise - https://www.ageuk.org.uk/wiltshire/activities-and-events/fitness-and-friendship/.

Local Leisure

You can find information about local leisure centres and the accessible services they run in Swindon at www.better.org.uk/leisure-centre/swindon

For further information on rehabilitation for Falls and Bone Health in Swindon, please contact the Community Rehabilitation Team, Great Western Hospitals NHS Foundation Trust on 01793 607710

Physiotherapy

You can be referred to a physiotherapist by your GP, self-refer in some areas or find a local private physio at www.csp.org.uk/public-patient/find-physiotherapist

Walking football

Walking football Designed for the over 50’s, the game is a wonderful way to get back into the sport or even try it for the first time. It is perfect for those who had previously given up playing football due to illness or injuries. Email lyndon.taylor@wiltshirefa.com or see www.wiltshirefa.com/players/ways-to-play/walking-football. Swindon Town FC Community Foundation also offer a range of activity programmes for older people – more information at www.stfcfoundation.com.

Step Out Swindon - Well Being Walks

This group of friendly volunteers provides a programme of free short walks from several locations across Swindon. All walks are weekly and last for about an hour, and they also offer a shorter mobility walk. Walks are varied and visit many of Swindon’s beautiful green spaces. For more information, please telephone 07932 109209 or go to: https://www.ramblers.org.uk/go-walking/wellbeing-walks