As we age, many of us start to notice subtle changes in our bodies. Perhaps you feel a little unsteady when you stand on one leg, or you catch yourself holding your breath when bending down to pick something up. The truth is, these are small reminders of how important it is to keep moving with purpose.

That’s why at WALX Derwent and Dales delivered a special outdoor training session that focuses on three key areas: improving balance, building strength, and boosting confidence in everyday movement, all while enjoying the benefits of fresh air and social connection.

One leg stand

The inspiration behind the session

This training combines the well-researched  Falls Prevention Programme delivered by Age Uk and our WALX Wellness programme. The programme is widely recognised for helping people improve balance and prevent falls, and by blending it with mindful breathwork, we create a holistic approach to movement. You don’t just get stronger, you learn how to stand taller, move with more ease, and carry yourself with confidence.

What participants experienced

During the session, we explored:

• Strength exercises for the legs, hips, and core to create a solid foundation.
• Balance drills that challenge stability in a safe, progressive way.
• Functional walking patterns such as moving backwards and sideways to mimic real-life situations.
• Breathing techniques to enhance posture and release tension.

Heel-toe walking, supported and unsupported

These aren’t complicated exercises. They’re simple, effective movements you can build into your daily routine

Why it matters

“Falls prevention” might sound like something only relevant if you’re at risk, but the reality is very different. The best time to strengthen your balance and mobility is before you need it. These skills keep you active, independent, and confident for longer.

It’s about enjoying life without hesitation:

• Walking across uneven ground without worrying.
• Climbing the stairs with ease.
• Bending, reaching, and moving freely without strain.

And because the sessions are social and fun, you’re building not only physical strength but also community connections – a vital part of healthy ageing.

Knee bends

Heel walking

Backwards walking

Heel raises                    

Side hip strenghtening

Preparing for the exercise with a smile

Breathing exercise