To help us stay active and able, we need to care for ourselves in a different way as our body changes. If you know someone who has had a fall, you may have noticed how this makes them worry about it happening again and the effect this may have on their independence. As our bodies change, different exercises can help with keeping us strong and steady.

Age related muscle loss is a natural part of ageing and after the age of 30, you lose 3-5% per decade. Less muscle mass means greater weakness and less mobility, both of which increase your risk of falling. Building simple strength and balance exercises into your daily routine at any age, will make completing every day jobs easier and help keep you steady, strong and able to get out and about so you can enjoy your life now and in your years to come.

• Do you find it more difficult walking through narrow spaces?
• Do you feel unsteady or find it hard getting in and out of the car, or getting off the bus?
• Do you feel the need to stop or slow down when talking and walking?
• Do you need to use your hands to get in and out of a chair?

If you have noticed any of these changes, it would be beneficial for you to complete the exercises on this page. Remember, there are also classes in the local community which can offer a helping hand.

If you should fall, lie still for a minute, stay calm and check for injuries. If you are unhurt and think you can get up, follow these steps (rest between each one if you need to).