Physical activity level
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This is an NHS approved site and has been put together by a team of qualified physiotherapists.
However, please note that this website is not intended in any way to replace the advice of your doctor or any other health care professional. Specific advice should be sought in specific situations from a properly qualified health worker.
Home Staying steady Activity and strength levels Physical activity level
If you want to find out more about specific exercises that help prevent falls visit our Exercise centre.
Now test your leg strength.
If you want to find out more about specific exercises that help prevent falls visit our Exercise centre.
Now test your leg strength.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
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You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise. Regular exercises such as Tai Chi and strength and balance training can improve our stability.
Physical activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
Regular physical activity is one of the most important things you can do for your health and wellbeing. It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
You Must Enter a title
You are about to continue without saving your action to your action plan.
Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
You Must Enter a title
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Please save this by clicking on the 'back' button and then 'add to action plan'.
If you'd rather not save your action, then please press 'Do not save' to continue with your Falls Assessment.
It appears that you are not doing enough physical activity.
If you have not exercised for a long time, or you are afraid of falling or hurting yourself, please don’t be put off. Remember, regular exercise can help reduce risk of falls. It is important to remember that:
All of us, regardless of age, should aim to be active every day. Physical activity can include walking, dancing, cycling, gardening, housework, exercise or sport.
Over the course of a week, the time you are physically active should add up to 150 minutes – 2 and half hours. This can be made up of short spells of 10 minutes or more. Activities lasting for 10 minutes or more have more benefit for you. For example, you can do 30 minutes of activity on at least 5 days a week.
This activity needs to be of ‘moderate intensity’ – this means that the activity will make you feel warmer and your breathing will get slightly heavier, but you should still be able to carry out a conversation. If you are not used to being active, you may find that it won’t take very much activity to reach ‘moderate intensity’.
To reduce your risk of falls, you can also do specific exercises to improve your balance and strength. Many of these can be done at home.
Balance exercises can help you to become steadier on your feet. Strength exercises help the muscles in your body become stronger and more powerful. Having stronger muscles will make daily activities easier to do. Activities like walking up and down stairs repeatedly or practising standing up from a chair (if you are able) will help to build up strength.
Whatever you chose to do, always stay within your own comfort levels. Begin with activities that you know you can do comfortably. Start slowly, and build up gradually over time. If you experience chest pain or feel faint you should stop exercising immediately and contact your doctor.
If you don’t usually take any exercise, some physical activity is better than none. Try not to sit for long periods – reduce the time you spend watching TV, or take regular walk breaks around the house, garden or street.
There are many ordinary daily activities that you can do to keep active, such as walking, gardening or even doing the housework.
It is more likely you will exercise if you enjoy it. Exercising with a friend can help you both to stick to a plan.
Attending a supervised group gives you a chance to meet people. 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 the floor.
Going out with friends or a walking group to places that you know have good lighting and some seats to rest can increase your confidence and make you feel safe.
If you are already reasonably active, you may 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 have certain medical conditions, there may be some exercises or activities that aren’t right for you. Speak to your GP about how you can exercise safely, especially if you have a heart condition, or other medical condition that makes exercise difficult, or if you don’t already exercise regularly.
After a fall, many people become less active and stop going out. This may make matters worse – you can lose confidence and your legs can become weaker. If you have had a fall, it is even more important that you stay active, and do this safely.
Don’t give up on exercising just because you have had a fall or are afraid of falling. If you need help or advice about the best activities for you, speak to a physiotherapist or qualified exercise professional. If you regularly do falls prevention exercises given to you by an exercise professional, falls specialist nurse or physiotherapist keep doing them, unless you are injured or your health has changed.
If you enjoy walking, Paths for All have information on health walks in your area. Phone 01259 218888 or visit the Paths for All website. NHS inform also has lots of help and advice on how to stay healthy and keep active.
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Physical activity includes walking, dancing, cycling, gardening, housework, exercise or sport – any activity that results in an increase in your heart rate and breathing.
Moderate intensity activity makes you:
If you’re not used to being physically active, you may find that it won’t take very much activity to reach moderate intensity. Visit NHS inform for more information on how to keep active.
Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. It is therefore important for us as we age to work at improving our balance through exercise.
Regular exercises such as Tai Chi and strength and balance training can improve our stability. Activity also has a positive effect on how we feel. When we exercise the brain releases good chemicals, which are known to help improve our mood, reduce anxiety and tension.
If you have not exercised for a long time, you may be afraid for fear of falling or hurting yourself. Please don’t be put off. Remember, regular exercise can help reduce risk of falls.
Regular physical activity is one of the most important things you can do for your health. It’s been medically proven that people who do regular physical activity have:
It can also help boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, dementia and Alzheimer’s disease.
It is important to remember that:
Choosing the best activities for you
What if I have medical conditions?
Further support