Strength and Balance on Health Walks

We help Health Walk projects to encourage walkers to try our strength and balance exercises on walks or at home

Walkers practising Strength and Balance exercises as part of a group walk

Our Strength and Balance programme combines simple exercises with advice on walking to help adults stay active and independent.

Awareness of the benefits of regular physical activity is growing, but there is less knowledge and understanding about the importance of activities that improve muscle strength and balance throughout our adult lives. That’s why many of our Health Walks promote strength and balance exercises that can be done on a walk, or at home using our take-home leaflet.

Helping adults to stay active and feel good

Our programme was developed with expert input from Professor Dawn Skelton of Glasgow Caledonian University. It consists of 14 simple exercises that will improve strength and balance and reduce the risk of falls. This helps walkers to stay active and to meet the most up-to-date UK Chief Medical Officers’ Physical Activity Guidelines which recommends adults should:

  • aim to be active daily
  • reduce and break up sitting time
  • incorporate activity to improve muscle strength twice each week
  • and adults over 65 should take part in activity that improves balance and coordination twice each week

Volunteer Walk Leaders can attend our half day Strength and Balance training workshop and Scottish Health Walk Network members can receive a free starter pack of leaflets and cue cards, or you can download a printable version of the exercises here.