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Falls Prevention Strength & Balance Program Exercise Booklet Working together to prevent falls This booklet describes the exercises which form the strength and balance component of the Trust falls

How to fill out strength amp balance programme

How to fill out a strength and balance programme:

1. Begin by assessing your current level of strength and balance. This can be done through simple tests such as standing on one leg, performing squats, or measuring your grip strength. This will help you identify areas that need improvement and set goals for your programme.
2. Consult with a healthcare professional or a certified exercise specialist to ensure that the programme is suitable for your specific needs and any existing health conditions. They can provide guidance and modify exercises as needed.
3. Start with basic exercises that target major muscle groups and improve balance. This may include exercises such as lunges, planks, squats, and standing on one leg. Perform each exercise with proper form and gradually increase intensity or difficulty over time.
4. Incorporate both strength training and balance exercises into your programme. Strength training exercises should focus on building muscle strength and include exercises such as weightlifting or using resistance bands. Balance exercises should challenge your stability and can include activities like Tai Chi or standing on a Bosu ball.
5. Create a schedule and plan your workouts in advance. Aim for at least two to three sessions per week, allowing for recovery days in between. Consistency is key to seeing progress in your strength and balance.

Who needs a strength and balance programme:

1. Older adults: As we age, our muscle mass naturally declines, and our balance can become impaired. A strength and balance programme can help improve muscle strength, reduce the risk of falls, and enhance overall mobility in older adults.
2. Individuals recovering from injuries: Whether you're recovering from a sprained ankle or a broken bone, a strength and balance programme can aid in the rehabilitation process. It can help regain strength in the injured area and restore balance, preventing future injuries.
3. Athletes: Athletes who participate in sports that require strength, balance, and coordination, such as gymnastics or martial arts, can benefit from a programme specifically designed to enhance these skills. It can improve athletic performance, reduce the risk of injuries, and enhance overall physical abilities.
4. Individuals with sedentary lifestyles: Individuals who lead sedentary lifestyles, such as desk jobs or spending long hours sitting, may experience muscle weakness and poor balance. A strength and balance programme can counteract the negative effects of sedentary behavior, improve posture, and promote overall physical well-being.

Remember, always consult with a healthcare professional before starting any exercise programme, especially if you have any underlying health conditions or concerns.

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