Strength, Balance & Mobility (PHAT Zoom)

Primary Health Awareness Trust • Last updated 2025-09-09

What is Strength, Balance & Mobility?

Strength, balance, and mobility exercises are evidence-based activities that help maintain muscle power, joint health, and stability as we age. PHAT Zoom sessions are tailored for older adults to improve functional movement in daily life.

Why It Matters for Over-70s

• Reduces risk of falls and fractures.
• Helps maintain independence at home and in the community.
• Supports cardiovascular, bone, and mental health.
• Improves confidence and social connection through group exercise.

Class Structure (PHAT Zoom)

Our Zoom classes are 45 minutes and include:

1. Warm-up and breathing exercises.
2. Strength training using bodyweight or light resistance bands.
3. Balance drills such as single-leg stands or heel-to-toe walking.
4. Mobility stretches for hips, knees, shoulders, and back.
5. Cool-down and relaxation.

Join our Zoom Exercise Class

Safety & Red Flags

Stop exercising and seek medical advice if you experience:

• Chest pain, severe shortness of breath, or dizziness.
• Sudden weakness or loss of coordination.
• Severe joint pain or swelling after exercise.

Self-Help & Home Tips

• Wear supportive shoes and clear floors of trip hazards.
• Use a sturdy chair or countertop for balance support.
• Stay hydrated before and after exercise.
• Pair with good nutrition for best results.

FAQs

Do I need equipment? Light weights or resistance bands are helpful but optional.

Can I do this if I have arthritis? Yes — movements are low-impact and adaptable. Speak to your GP before starting.

References

• NICE (2022) Falls in older people: assessing risk and prevention.
• NHS (2023) Strength and Flex exercise plan.
• Public Health England (2019) Muscle and bone strengthening and balance activities.