Movement and Exercise

Staying active is extremely important throughout life, but especially as we age. Muscle weakness, being less flexible and poor balance can all affect our walking and make us more likely to fall. The good news is, there are effective ways to improve all of these issues.

The Impact of Ageing

Between the ages of 50 and 70, it's natural to experience a decline of about 30% in muscle strength, and our balance reaction times also slow down, making it harder to maintain stability, especially during faster movements. Physical inactivity can also lead to weaker bones and a higher risk of fractures.

The Power of Exercise

Strength and balance exercise programmes are highly effective in preventing falls, regardless of age. These classes can help make everyday tasks like getting up and down stairs, on and off the floor, boarding buses, and walking on uneven surfaces easier and safer.

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

Getting Started

Remember that “physical activity” includes any movement that increases your heart rate and breathing – choose something you enjoy!

While exercising is safe and beneficial for most people, it's essential to listen to your body. If you experience chest pain or feel faint during exercise, stop immediately and consult your doctor.

If you're new to exercise, start slowly and progressively increase your activity level.

Aim for:

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 workouts, carrying heavy bags, yoga).
Activities that challenge your balance 2-3 times per week (e.g., tai chi, bowls, dancing).

Even small steps count, such as breaking up long periods of sitting with short walks around the house or doing exercises while seated. However, please note that chair-based exercises, while beneficial for many aspects of health, do not effectively prevent falls. Exercises must challenge your balance to be effective.

If you're unsure about which activities are best for you, cannot access community classes or you need personalised guidance, consider consulting a physiotherapist or a qualified exercise professional. They can provide tailored advice to help you make the most of your physical activity routine.

To learn more about physical activity and discover exercise ideas and local services, visit our “Staying Active” section or explore the other resources:

Steady On Your Feet: Staying Active

NHS UK: Physical activity guidelines for older adults

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