Our Falls Prevention Services for Older Adults
Norfolk
Regain confidence, improve balance, and stay independent. Explore our 1:1 falls prevention support.
In-Home Personal Training
Strength & Balance Exercise Classes
Join our friendly evidence-based classes designed to keep you active, strong and socially connected, suitable for all ability levels.
Our engaging falls prevention talks cover key risk factors and practical ways to stay steady and safe.
Falls Prevention Educational Talks
Strength & Balance Programme
*** DVD or Digital Download Available***
Looking to improve your strength, balance, and confidence with everyday movements?
Our expertly designed exercise programme helps reduce the risk of falls and increase independence, ideal for older adults or anyone working on functional fitness.
Looking to start a class at your care home or independent living facility? We provide friendly, inclusive exercise sessions tailored to your residents' needs
Exercises you can do at home
Wall Press Up
A great exercise to do at home, which helps to strengthen the triceps and chest muscles as well as making the bones in the wrist and shoulders stronger.
Important for everyday tasks such as pushing off chairs, out the bath or off the floor while gardening.
However far your feet are away from the wall will determine the resistance (this will depend on your current fitness level). Aim for 5 reps slow and controlled and build to 10 over time. You can progress this exercise by moving your feel further away from the wall or doing them on the floor (only when confident in get up and down from the floor safely)
Loss of Balance Lunges
These exercises can help strengthen the calf muscles, shin muscles, ankle and toe joints. This is to help perform everyday actions such as walking, stepping on steps/curbs, going up and down stairs or reaching for something.
To perform these exercises, all you need is a stable support in front of you to rest your hands on lightly.
Aim for 6-10 reps of each exercise while you’re waiting for the kettle boil. Progress heel raises to a single leg movement.
Wall Saves
Similar to our legs, we can also use our arms to prevent a fall. Practicing this exercise can help to improve reaction time and strengthen our arm muscles as well as our shoulder, elbow and wrist joints.
Perform this exercise close to a wall at a suitable distance depending on how confident you feel. Shift your weight forward to a point where you are just about to lose balance, bring your hands out as fast as you can to stop yourself.
Aim for 5 reps to begin and build up to 10 over time!
Heel Raises / Toe Raises
As we get older, our ability to perform a corrective step after losing balance or tripping is significantly reduced because of slower reaction times.
Practicing exercises like the ‘loss of balance lunge’ can help to improve reaction time, increase strength in the legs and prevent a potential fall.
To perform this exercise, bring your feet close together and look down to the floor. Shift your weight forward to the point where you are about to lose balance, then put your leg and foot out in front of you as quickly as you can to correct yourself.
If you are slightly more unsteady then make sure you are safe and only lose balance slightly before putting your foot out.
Perform this exercise on both legs, aiming for 3-5 on each leg using a carpeted area. You can progress this exercise by keeping the head up and looking straight ahead, and without a support in front of you