Strength and balance activities for older adults

We offer a range of strength and balance activities to help keep older adults active and independent for longer, so you can keep doing the things you love.

Try out our new Nymbl app on your mobile phone or tablet and improve your balance at home or on the go.

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    Balance training at home with Nymbl

    Improve your balance, stay sharp, and keep doing the things you love. Our new balance training app Nymbl has launched, designed specifically for older New Zealanders.

    Regular balance training greatly decreases your chance of an injury and helps you stay confident and independent so you can keep doing what you love most. Best of all, it's entirely free to use.

    For iPhone and iPad users, access Nymbl on the Apple App store. For other mobile phone and tablet users, access from the Google Play Store. Try Nymbl today and get started with your balance training right away. 

    Download from the Apple App store

    Download from the Android Google Play store

    Incorporate strength and balance activity into your everyday life

    We want to help you stay on your feet, enjoy your independence and keep living the life you want to live. Falling over doesn’t have to be a part of getting older, and a lot of falls are preventable. We’re committed to supporting you and helping prevent as many falls as possible.

    By doing exercise that strengthens your leg and core muscles you can:

    • keep your bones strong
    • stay steadier on your feet
    • give you more energy
    • help you sleep better
    • help control blood pressure, blood sugar levels and weight.

    We want to make sure that every person in New Zealand aged 65 and over who is at risk of falling, can incorporate strength and balance activity into their everyday life, either online or in their community.

    Community strength and balance classes

    Community strength and balance classes will focus on improving lower body and core strength and balance which will, ultimately, lead to improvements in movement ability and confidence.

    Classes are led by experienced instructors who will take you through some ‘huff and puff’ activities as well as balance and stretching exercises. There are a wide range of different exercise options available in communities nationwide including Tai Chi, Zumba, Yoga, gym circuit classes, pool classes, dance classes, chair-based exercise and more. 

    You’ll be in a friendly, supportive environment and will get to meet other people within your community.

    Find a community group strength and balance class near you

    Strength and balance resources

    If you can't make it to a community class or prefer to exercise at home, our website has a range of free strength and balance videos that you can follow in the comfort of your own home. Each video ranges in length, helping you fit strength and balance activity into your day.

    If you don’t have a smart device, you can download a pdf document with step-by-step exercises to follow. Either print the document or follow the steps on your computer screen.

    Exercise safely at home resources

    Last published: 26 September 2023