225,343
Persons aged 65+ in Norfolk
62,000+
Major fallers per year in Norfolk
3,800+
Hospital admissions due to falls in Norfolk
30%
Reduction in falls with a falls prevention strategy
Strength & Balance Exercise Classes
Join our evidence-based Strength and Balance Exercise Class (FaME), designed to reduce the risk of falls, improve mobility, strength, flexibility, stability and enhance independence.
For only £8 per session or £25 monthly direct debit.
This class caters to individuals with varying abilities. Including those who prefer seated or standing exercises and those managing multiple complex medical conditions.
Community Group Exercise Classes
We provide two distinct class types, designed to cater to different levels of physical abilities: Otago strength & balance exercise and FaME (Falls Management Exercise Programme).
Our classes are specifically designed to reduce the risk of falls and boost your physical activity levels through targeted exercises that focus on various parts of the body. These exercises encompass a wide range of components, including:
FaME
Warm-up and Mobility
Dynamic endurance
Strength
Balance
Backwards Chaining
Floor Exercises (Individuals are gradually progressed to be able to get to the floor)
Cool-down
Stretching and Flexibility
Adapted Tai-Chi
Otago
Warm-up and Mobility
Strength
Balance
Cool-down
Stretching and Flexibility
If you’re looking to bring exercise classes closer to your community, whether in a care home or independent living facility, we’d be happy to help you set it up.
One-to-One Home Exercise
Our one-to-one service is specifically designed for older adults, helping you maintain your mobility, strength, and overall health.
Our certified trainers understand the unique needs of older adults and can tailor exercise to accommodate any medical conditions or physical limitations. With personalised attention and support, you can feel confident in your ability to stay active and maintain your independence.
On our first visit, one of our experienced trainers will conduct a thorough falls risk assessment and perform various mobility tests to better understand your individual needs and abilities.
Buy Our Strength & Balance DVD
The aim of our DVD is to increase physical activity, reduce the risk of falls and increase independence through exercise interventions. The exercises are specially recommended for people who are looking to improve functional fitness such as strength, balance, endurance and getting up and down from the floor safely.
Falls Talks
We offer informative falls prevention talks aimed at educating groups on the risks and factors associated with falls. Our talks are specifically designed to raise awareness and impart valuable insights into falls, with each talk lasting 45 minutes. The talks cover several essential components, including fall risk factors, hip fracture recovery, osteoporosis, nutrition, physical activity, six steps to prevent falls, and evidence-based exercise.
If you are interested in learning more about booking one of our Falls Talks for your event, please do not hesitate to contact us.
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