Kirklees Together

16-22 September is Falls Prevention Awareness Week.

Preventing falls is one of the best ways of feeling more confident in ourselves – not just as we get older but at any age. Falls can happen only too suddenly so it’s good to be aware of when we might fall and how we can prevent them. Maintaining physical activity and boosting fitness levels are a key part of reducing falls.

To promote greater awareness we are running two community walks.

Wellness Walks: A Path to Better Health and Community Connection

Our Wellness Walks are designed to be short, accessible, and beneficial for everyone, especially those with low fitness levels, long COVID, or low confidence when walking. These walks are also perfect for anyone who simply wants to enjoy a gentle stroll in the company of others.

Each walk is led by two walk leaders who are there to support the group, ensuring everyone feels safe and welcomed. Whether you’re looking to improve your fitness, regain confidence, or just enjoy a pleasant walk, our Wellness Walks offer a great opportunity to connect with others and enjoy the outdoors.

Walk Locations and Times

• Greenhead Park, Huddersfield: Meet at the café by the tennis courts every Wednesday at 12:30 PM.
• Wilton Park, Batley: Meet at the car park between the pond and the café every Thursday at 1:30 PM.

Join us for a refreshing walk and experience the benefits of being active in a supportive and friendly environment.

Improving strength and balance is essential for overall health and mobility. Here are some effective exercises and tips to help you get started:

Balance Exercises

1. Sideways Walking:
   • Stand with your feet together and knees slightly bent.
   • Step sideways in a slow, controlled manner, moving one foot to the side first, then the other to join it.
   • Perform 10 steps each way or walk from one side of the room to the other.
2. Heel-to-Toe Walk:
   • Stand upright and place your right heel directly in front of your left toe.
   • Repeat with your left heel in front of your right toe.
   • Try to perform at least 5 steps, keeping your eyes forward.
3. One-Leg Stand:
   • Stand facing a wall with your arms outstretched and fingertips touching the wall.
   • Lift one leg and hold the position for 5 to 10 seconds.
   • Perform 3 lifts on each side.

Strength Exercises

1. Squats:
   • Stand with your feet shoulder-width apart.
   • Lower your body as if sitting back into a chair, keeping your knees behind your toes.
   • Return to standing. Perform 10-15 repetitions.
2. Lunges:
   • Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
   • Push back to the starting position. Perform 10 repetitions on each leg.
3. Step-Ups:
   • Use a step or sturdy platform.
   • Step up with one leg, then bring the other leg up to join it.
   • Step down and repeat. Perform 10 repetitions on each leg.

Top Tips for Improving Balance and Strength

1. Consistency: Aim to do these exercises at least twice a week. Gradually increase the repetitions and intensity as you progress.
2. Proper Form: Focus on maintaining good posture and controlled movements to maximise effectiveness and prevent injury.
3. Variety: Incorporate different types of exercises, such as yoga or tai chi, which can also improve balance and flexibility.
4. Safety: Use a wall or chair for support if needed, especially when starting out.

By incorporating these exercises and tips into your routine, you’ll be on your way to better strength and balance.