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Stronger 4 Longer

"We all trip, but not all of us fall" 

As you get older, you may find that muscle strength is reduced and you are less steady on your feet. Some movements, such as leaning sideways or turning quickly, can cause a loss of balance. This can begin earlier than you may expect from your early fifties onwards. To prevent a loss of balance and strength over time, strength-building exercises are recommended. 

Stronger 4 Longer is a campaign helping people aged 50 to 65 to build strength through everyday movement in order to stay well, feel younger and protect their future health. 

Here you will find information and resources outlining the importance of muscle strength for wellbeing as you get older, and how to get started with some simple exercises.  

What are strength exercises? 

A strength exercise is any activity that makes your muscles work harder than usual. If repeated regularly, the exercises will increase your muscle strength, size, power and endurance. 

You should aim to do 2 sessions or more of muscle-strengthening exercises each week. 

  • Lifting weights, resistance band exercises, and heavy gardening are excellent for building strength. 
  • Climbing stairs, hill walking, cycling, and dancing are effective for improving fitness and stamina. 
  • Sports such as tennis, badminton, football, and cricket offer enjoyable ways to stay active. 
  • Bodyweight exercises like push-ups, sit-ups, and squats can be adapted to suit all abilities. 
  • Yoga is beneficial for flexibility and overall well-being. 

Top tips 

Starting to be more active can be daunting, especially if you haven't done much exercise before or you're out of practice. 

  • Include exercises in your daily routine 
  • Set goals 
  • Preparation is key 
  • Exercise with others 
  • Pace yourself and don't ignore pain 
  • Remember to start out gently and slowly increase the level of difficulty. If you feel any discomfort, stop and take a break. 

If you are unsteady on your feet, you can do some exercises sitting in a tall upright position in a straight-backed dining chair. The chair should be placed against something sturdy to prevent it from moving. 

If you have an existing health issue which may affect your ability to exercise, please speak to your GP or a health professional before starting any of the exercises below.