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Stay stronger for longer

Why Strength and Balance

'Stay Stronger for Longer' highlights how strength and balance exercises help lots of people to keep doing the things they enjoy - for longer.

There are several ways you can improve your strength and balance:

  1. Join a fun and sociable strength and balance class in the community. There are different levels of classes for different abilities starting with Strength and Balance classes (level 3), and progressing to Preparing for Functional Fitness classes (Pre-Ffit)(level 4) or Returning to Functional Fitness classes (Re-Ffit)(level 5). Visit the Active Lifestyles Exercise Classes for classes in Huntingdonshire, Active Fenland for classes in Fenland and in Peterborough, visit Vivacity's classes. Forever Active run Pre-Ffit and Re-Ffit classes in Cambridge City and East Cambridgeshire.
  2. Join a Falls Management Exercise (FaME) programme and receive a free, 24 week programme of weekly strength and balance classes with motivational support. The FaME programme is proven to improve strength, stability and balance in people who have become unsteady on their feet or have experienced a fall. Contact Healthy You on 0333 005 0093 or visit
  3. Watch the videos and / or download and read the Strength and Balance Home Exercise programme booklet to complete the exercise programme in the comfort of your own home. Please read our safety checks prior to proceeding with the home based programme.
  4. Download the 'Super Six' exercise leaflet and try and do the simple six exercises as often as you can.

You can do a combination of any of these at least twice a week, the more the better.

I do feel stronger and much more able to do things I couldn't two years ago.

Margret Smith

Brampton Memorial Hall strength and balance class


Strength and Balance Exercise

Falls are not an inevitable part of getting older. Strength and balance exercises at least twice a week can reduce your risk of falls and keep you fit, active and independent in later life.

But don't take our word for it. Watch this short video to hear from those who have benefited from doing strength and balance exercises, and then take the strength and balance challenge below to see if your balance and muscle strength has lessened over the years without you noticing. 

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Strength and balance challenge

Watch this two minute video and take our strength and balance challenge to find out how you compare with people your age.

Ways to improve your strength and balance can be found below.

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What to expect from a class?

If you are interested in attending a class and are wondering what it involves, watch the:

  • Meet the Trainers video - and meet those who will help you improve your health and reduce your chance of falls.
  • Strength and balance class video -  this fun one minute video will help to show what a Level 4 class looks like.

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If you would like to speak to somebody about a class and live in the following areas, please ring::

  • Huntingdonshire - contact One Leisure on 01480 388111
  • Peterborough - ring Vivacity 01733 863600 to find out more.
  • Fenland – contact Active Fenland on 01354 654321 or 07874 893316
  • Cambridge City and East Cambridgeshire – contact Forever Active on 07432 480105

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Home Based Exercise Programme

The following three videos include strength and balance exercises for all ages and abilities.

Starting with video 2, please watch the subsequent videos, ensuring you complete the exercises safely and at your own pace. Please refer to our safety checks prior to proceeding with your home based programme.

These videos were produced by the Forever Active Team.

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Please watch in YouTube for more accessibility options. - opens in a new tab

Worried about falling?

If you are aged 65 years and over and have had a fall in the last year and would like further advice about what you can do to reduce your chances of falling in future, contact Everyone Health on 0333 005 0093. 

Alternatively, visit Preventing slips, trips and falls - Cambridgeshire County Council

Our resources

Home Exercise Programme747KBpdf
An in-depth guide with detailed instructions on a range of exercises you can do at home
Size: 747KBFile format: pdf
Super Six Exercises_lp0.99MBpdf
Size: 0.99MBFile format: pdf
Stronger for Longer booklet8.33MBpdf
Size: 8.33MBFile format: pdf

Safety check

If you wish to complete the home based programme, please adhere to the following safety measures:

  • Use a sturdy and stable chair for support.
  • If you are feeling quite unsteady, use a fixed object such as a kitchen work surface or dining table.
  • Wear supportive shoes and comfortable clothes.
  • If any exercise causes pain in your joints or muscles stop, check you are doing it correctly and try it again.
  • Feeling your muscles work or a slight muscle soreness the next day is normal.
  • If pain persists, seek advice from a physiotherapist.
  • It you experience chest pain, shortness of breath or dizziness STOP IMMEDIATELY and contract your GP or call 111 if you GP practice is closed.
  • Try not to hold your breath – breathe normally throughout.