Strength & balance in later life
Strength and balance
The NHS strength and balance exercises in one supported session — always near a sturdy chair or wall.
This session follows the exercises in the NHS strength and balance series. The NHS suggests doing them at least twice a week and building up the repetitions gradually over time.
Use a solid chair without wheels or arms, and stay near a wall.
The plan
Warm-up 3 min 45 sec
- March on the spot, holding a chair if you like2 min
- Shoulder rolls30 sec
- Heel digs, slowly45 sec
- Small knee bends, holding the chair30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Sit to stand The slower, the better |
2 × 5 reps | 45 sec |
 Chair-supported mini squat |
2 × 5 reps | 45 sec |
 Calf raise Hold the chair |
2 × 5 reps | 45 sec |
 Sideways leg lift (standing) |
2 × 5 each leg | 45 sec |
 Wall press-up |
3 × 5–10 reps | 45 sec |
 Sideways walking |
10 steps each way | 30 sec |
 Heel-to-toe walk Fingers on the wall |
5 steps or more | 30 sec |
 One-leg stand Fingertips on the wall |
3 × 5–10 sec each side | 20 sec |
 Step-up Use a rail |
5 each leg | 30 sec |
Cool-down 1 min 30 sec
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Sideways bend, both sides20 sec
- Neck rotation, slowly30 sec
Watch
This workout is part of: 4-week low-impact start.
Sources
- NHS: Strength exercises — checked 3 Oct 2026
- NHS: Balance exercises — checked 3 Oct 2026
- Royal Osteoporosis Society: Exercise to help your balance — checked 3 Oct 2026