Physical activity

Strength and Balance Exercise

Strengthening and balance activities keep muscles and bones strong and help prevent falls — aim to include them on at least two days a week.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Strength (or resistance) exercise works your muscles against a resistance, while balance activities challenge your stability. Both are important alongside cardiovascular activity, and become more valuable with age.

Why it matters

Muscle and bone strength naturally decline with age, raising the risk of frailty, falls and fractures. Regular strength and balance work maintains muscle, protects bones, and helps you stay independent and steady on your feet.

Practical tips

How to make it work

  • Include muscle-strengthening activities on at least two days a week.
  • Use everyday options such as carrying shopping, gardening, or exercises like squats, wall press-ups and sit-to-stands.
  • Try resistance bands, weights, yoga or Pilates for structured strength work.
  • For balance, practise standing on one leg, heel-to-toe walking, or activities like tai chi.
  • Work all the major muscle groups — legs, hips, back, tummy, chest, shoulders and arms.
  • Build up gradually, and rest muscle groups a day between sessions.

Good to know. If you have osteoporosis, joint problems or have had a fall, get advice on safe exercises, ideally from a physiotherapist. Use good technique to avoid injury, and progress slowly.

Answers

Strength and Balance Exercise: frequently asked questions

Why is strength exercise important as I get older?

Muscle and bone strength decline with age, which can lead to frailty and falls. Regular strength and balance work helps maintain muscle, protect bones, and keep you steady and independent.

Do I need a gym to do strength exercises?

No. Many effective strength exercises use your own body weight — squats, wall press-ups, sit-to-stands — or everyday tasks like carrying shopping. Resistance bands are cheap and useful at home.

Related

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Every Mind Matters
  • UK Chief Medical Officers’ physical activity guidelines
  • Mind / mental health charities

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