Strength and Balance

This is a group class which combines strength work performed seated or standing by chair and Otago exercises designed for improving balance.  Leg weights, hand weights and Therabands (4 resistance levels) are available and optional.

 These classes are designed for ANYONE

1).  Over 50, unfit?  Attend this class as the first step to more vigorous exercise classes.

2).  Recovering from or preparing for Surgery? Ideal for post joint replacements (hip, knee, etc) or waiting for replacements and needing to improve muscle strength around the affected area.

3).  Recuperating from injury,  illness or surgery? This class can be used as a stepping stone back to your normal regime, gradually building strength back up in a safe, controlled environment.

4).  Impaired balance? All the strength exercises can be performed seated or standing with support.

5)  Have a condition? Arthritis, Parkinson’s, Stroke, MS, Asthma, etc.  The exercises performed are safe and effective, enabling you to strengthen areas of the body that need to be kept strong in order to support affected areas.

6).  Want to improve physical ability and increase confidence in performing activities of daily living essential for living independently? The seated strength exercises were developed with funding from the Department of Health and have been shown by medical research to improve functional ability and strength.  The Otago exercises are designed to decrease falls by increasing strength and balance.  The Otago programme was designed by Professor John Campbell and Doctors Clare Robertson and Melinda Gardener of Dunedin University, Otago, New Zealand.  The prescribed exercises have been scientifically proven to improve strength and balance, decreasing falls and increasing cognitive function.


Exercise Safety Guidelines

Regular physical activity is vital for good health, and increasingly more people are starting to become more active every day.  While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks.

Drink – Avoid starting exercise dehydrated.  If you are well hydrated, you should be able to pass a good volume of clear urine in the hour before exercise.  Drink during exercises, bring a small bottle of water with you.  After exercise drink liberally to ensure you are fully re-hydrated.


Take care and listen to your body

Injuries are more likely if you ignore your body’s signals of fatigue, discomfort and pain.  Exercise programmes contain certain risks such as muscle strains, joint sprains, aches, pains and general discomfort from parts of the body not used to exercise.  The programme is designed to minimise these risks, however, if at any time during the exercise programme you feel pain, discomfort or you feel unwell you must stop and inform the instructor immediately.

Make the exercise program progressive – Respect your current fitness level by starting an exercise programme at a pace that you know you can maintain.  Increase intensity gradually.

Injuries need rest – trying to ‘work through’ the pain will cause more damage to soft muscle tissue and delay healing.

When you come down with a cold or other illness your body needs all its resources to combat the infection and heal.  This is also true when recovering from an injury or surgery.  Adding exercise to the stress of illness puts extra strain on your body’s energy reserves and immune system.  Wait until you are fully recovered before resuming regular exercise.  When you do resume, consider your period of inactivity and avoid vigorous workouts until your body is back into the routine.


Remember STOP exercising immediately if: –

  • Feel discomfort or pain.
  • Have chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades.
  • Experience extreme breathlessness.
  • Develop a rapid or irregular heartbeat during exercise.
  • Joint pain persisting after more than three days rest.


facebook_logos_PNG19754Click to visit my Facebook page