Falls are not a normal part of aging, and most can be prevented. Older adults can take steps to lower their risk of falling.

To support this, we’re offering free advice and support through drop-in sessions, along with online and in-person exercise classes designed to reduce fall risk.

On Falls prevention week, the whole Live Well team are out doing community focused discussions on falls prevention, especially the get off the floor plan, a discussion Re: crawling, bum shuffling, backward chaining, etc.

• Monday 23^rd September – Bury North focus.

• Tuesday 24^th September – Prestwich focus

• Wednesday 25^th September – Whitefield focus

• Thursday 26^th September - West/ Radcliffe focus

The Live Well Team are also promoting falls as everyone's business through the Live Well Super Six Exercises, offering a confidence walk session at Castle Leisure Centre, and trying a different approach in Prestwich with a focus on improving strength and balance outdoors. Details of which can be found below.

What is a Confidence Walk?

A Confidence Walk is a simple, smooth walk designed to be completely flat and easy to navigate. There are no hills, pavements, puddles, or uneven surfaces to worry about.

About the Walk

The Confidence Walk aims to build stamina, improve cardiovascular fitness, and strengthen bones through weight-bearing exercise.

The session includes:

• A gentle warm-up while seated

• A 20-minute walk around the sports hall at your own pace

• Opportunities to stop and rest as needed, with chairs available

• A seated cool-down and stretching routine at the end

Feel free to go at your own speed and take breaks whenever you need!

The Super Six exercises are a simple yet effective way to enhance your balance and strength while reducing the risk of falls. You can perform these exercises safely at home, using just a sturdy chair for support.

The Super Six Exercises:

Sit to Stand

Sit tall near the front of your chair with your feet slightly back and hip-width apart. Lean forward and stand up slowly, using your hands on the chair for support if needed. Step back until your legs gently touch the chair, then slowly lower yourself back down. (Repeat up to 10 times).

Heel Raises

Stand tall with your feet hip-width apart and hold onto a support if necessary. Slowly lift your heels while keeping your weight on your big toes, making sure not to lock your knees. Aim to lift for a count of 3 and lower for a count of 5. (Repeat up to 10 times).

Toe Raises

Stand tall with your feet hip-width apart, holding onto support if needed. Lift the front of both feet at the same time while keeping your knees soft. Lower your toes slowly, aiming for a count of 3 to lift and a count of 5 to lower. (Repeat up to 10 times).

Heel Toe Stand

Stand tall, initially holding onto support. Place one foot directly in front of the other, forming a straight line with your feet. Look ahead and balance for 10 seconds, trying to let go of the support if you can. Switch feet and repeat. (Repeat up to 10 times).

Heel Toe Walking

Stand side-on to your support and walk forward for 10 steps, placing one foot directly in front of the other as if walking along a line. Keep looking ahead and only hold on if necessary. Return to starting position before repeating in the other direction.

(Repeat up to 10 times).

One Leg Stand

Stand close to your support and hold on if needed. Balance on one leg for 10 seconds, keeping your supporting leg straight but knee soft. Switch legs and repeat. (Repeat up to 10 times).

Important Tips

• Always exercise within your comfort limits.

• If you experience pain in your joints or muscles during any exercise, stop immediately.

• Consider pacing yourself, especially if you're new to these movements.

These exercises can be done three times a week alongside daily walking to significantly improve strength and balance, helping you stay active and independent!

Come and join our Live Well Team in this NEW FREE exercise class coming to Prestwich. A gentle exercise session to build strength and fitness, socialise and get some fresh air. All levels welcomed!