Building activities that maintain strength, balance and flexibility into your lifestyle can help to reduce your risk of falling. As we age, adopting an active lifestyle that includes these kinds of activities, whether through exercise classes like yoga or hobbies such as gardening, will decrease the risk of a fall.
Falls Prevention home exercise programme
Our Falls Prevention home exercise programme is suitable for those who are at moderate to high risk of falling, who have had 1 or more falls in the last 3 months or have a high fear of falling.
The aim of these sessions is to introduce steps to reduce the risk of falling and improve the health and wellbeing of those taking part.
The exercises in Level 1 are to be performed seated. We recommend that you complete Level 1 for 8-10 weeks (or longer if you don't feel ready to progress) before progressing to Level 2. During the 8-10 weeks you can increase the number of repetitions for each exercise. This will enable you to progress to the Level 2 video.
The Level 2 exercises are performed standing but using the support of a chair to aid your balance. Level 2 also introduces Backward Chaining, which is the method we use to get up and down from the floor. Level 2 should be followed for 8-10 weeks or until you feel ready to complete Level 3. Backward Chaining can be introduced after completing 4-5 weeks of Level 2.
The Level 3 video is suitable for those that have either completed at least 8 weeks of the Level 2 video and/or have a low to moderate fear of falling. You should be able to complete the Backward Chaining movements from Level 2 on their own before progressing to Level 3 where we do some floor-based exercises. Although we are progressing to not needing the chair support, you should always have a chair next to you in case you feel off balance.
For the Resistance Training section of the videos, we have used bands for most of the exercises. If you don't have access to any bands then you can use small weights or tins (soup, beans etc) instead for some of the exercises.
Ensure that you use a chair that is firm and steady that you can get in and out of. The floor area around you should be clear and not slippery.
Please don't participate if you are feeling unwell or are recovering from a fall.
Falls Prevention home exercise programme: Level 1
Falls Prevention home exercise programme: Level 2
Falls Prevention home exercise programme: Level 3
Further information about falls prevention
Use the links below to find out about Dance to Health, a project which encourages our older population to be active with a targeted approach to reduce the risk of a fall; more about the implications of falls; and how physical activity can help people to maintain their independence.
More gentle exercises to do at home
If you would like to find out about more gentle exercises you can do at home, we have a home exercise pack for vulnerable people that you can download, which contains:
- A written transcript of our Sitting Room Circuits videos, guiding you through the gentle exercises
- 20-page exercise booklet designed for those who do little/no exercise
- Information leaflets with tips for reducing sedentary behaviour, and a physical activity call-back service for individuals that want tailored 1:1 advice over the phone
You can download the pack from our Home exercise for vulnerable people page.
Development & Relationship Manager (Health) - maternity cover; Active Ageing Project Officer
- Older people's health and activity lead
- 01603 732335 or 07771 616932