Why Strength and Balance Matter as We Get Older

Many changes happen gradually. We may push harder on the car door, use the sofa to help ourselves up or hold the handrail more tightly than before.

That does not mean we should stop doing the things we enjoy. It may simply mean that our muscles, balance and confidence need regular practice.

Quick Take

Strength helps us rise, climb, carry, reach and keep moving.
Balance helps us stay steady and adjust when the ground or our position changes.
Both can be supported with regular, appropriate activity.
Start gently and use sturdy support when needed.

Everyday Signs We May Notice

Getting out of a low carTurning, lifting and standing can require more effort than they once did.

Getting up from the floorPlaying with grandchildren or gardening may be enjoyable, but rising again can feel awkward.

Feeling cautious on stairsWe may depend more on the handrail, move slowly or avoid stairs altogether.

Using our hands to standPushing firmly on a chair or our knees can be a sign that leg strength needs attention.

These experiences are common, but they are worth noticing—especially if they begin limiting where we go or what we do.

Why Strength Matters

Muscles help us perform nearly every everyday task. The muscles around the legs, hips and trunk are especially important for standing up, climbing steps and moving with control.

Ageing is associated with a gradual reduction in muscle mass and strength. Being inactive can add to that decline. Regular muscle-strengthening activity gives the body a reason to keep those muscles working.

The practical goal is not to become an athlete. It is to make ordinary life—standing, walking, carrying and reaching—feel more manageable.

Why Balance Matters

Balance is the body's ability to remain steady while we stand, turn, reach or walk. It also helps us react when we misjudge a step or move across an uneven surface.

When balance feels uncertain, people sometimes move less because they are afraid of falling. Unfortunately, doing less can gradually reduce strength and confidence further.

Appropriate balance activities, together with strength and aerobic activity, can help support physical function and reduce the risk of falls or injury from a fall.

Four Gentle Ways to Begin

Choose movements that suit your present ability. Keep a stable chair, countertop or railing within reach.

1Controlled chair risesUse a solid chair that does not have wheels. Stand up with control, then sit down slowly. Use your hands if needed. Aim for 10 repetitions, or fewer if needed at first.

2Supported heel raisesHold a sturdy surface, rise gently onto your toes, then lower your heels with control. Aim for 10 repetitions, or fewer if needed at first.

3Supported side stepsStand near a counter and take slow steps sideways, keeping your toes facing forward. Aim for 10 steps in each direction, if comfortable.

4Regular everyday movementWalking, gardening and household tasks can all contribute. Try to include a few short periods of movement throughout the day.

Move slowly and stay within a comfortable range. Good control matters more than speed or quantity.

Watch: Simple Strength and Balance Exercises

This short Chartered Society of Physiotherapy demonstration includes heel raises, balance practice and sit-to-stand exercises. Follow only the movements that feel safe and suitable for you.

Build a Simple Weekly Habit

Current guidance for adults aged 65 and over includes aerobic activity, muscle-strengthening activity on at least two days a week and activities that improve balance. If the full recommendations are not realistic, being active within your abilities is still worthwhile.

MOVEInclude walking or another activity you enjoy.

STRENGTHENGive major muscle groups some work on two or more days.

PRACTISE BALANCEAdd safe, supported balance activity regularly.

Linking activity to something already in your day can make it easier to remember—for example, a few chair rises before lunch or heel raises while waiting for the kettle.

Know When to Ask for Advice

Speak with a doctor, physiotherapist or other qualified health professional if you have fallen, feel frequently unsteady or dizzy, have new weakness or numbness, experience significant pain, or are unsure which activities are suitable for you.

If you have not exercised for some time or live with a medical condition, professional advice can help you choose a safer starting point.

Small Steps Can Protect Everyday Freedom

Strength and balance are not only about exercise. They help us keep participating in ordinary life—getting out of the car, tending the garden, taking the stairs and spending time on the floor with a grandchild.

You do not need to change everything at once. Choose one safe movement, practise it consistently and build from there.

Feel Better. Live Better. One Healthy Habit at a Time. 🌿

Trusted Sources

This article was informed by guidance from the CDC (Centers for Disease Control and Prevention), the NIA (National Institute on Aging) and the NHS (National Health Service).

CDC — Older Adult Activity: An Overview
CDC — What Counts as Physical Activity for Older Adults
NIA — Three Types of Exercise Can Improve Your Health and Physical Ability
NHS — Physical Activity Guidelines for Older Adults
NHS — Balance Exercises
Chartered Society of Physiotherapy — Strength and Balance Exercise Demonstration

Health note: This article provides general educational information and is not a substitute for individual medical advice. Stop an activity and seek appropriate advice if you experience pain, dizziness, unusual shortness of breath or feel unsafe.