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Everyday Use of Strength and Balance

Everyday activities can help you move your body to strong. Common everyday tasks can help maintain your mobility while also challenging your strength and balance. Check out the suggestions below for activities that can improve your strength and balance. As a reminder, when starting a new activity, it is important to listen to your body and not overdo it to prevent injuries.


Gardening is a great activity for incidental exercise, whether it’s digging, planting, or carrying water. These activities give all major muscle groups a good workout – from your legs, glutes, arms, stomach and back. Strengthening these muscle groups helps you to avoid falls, as they all work together to keep you balanced and on your feet.

While you’re working, you will also be absorbing vitamin D from the sunlight, which is important for bone health, but ensure you are wearing appropriate sunscreen and clothing. There is also the sense of accomplishment you’ll enjoy from your beautiful garden!


Incidental activities like vacuuming or hanging laundry are great ways to get your body moving. You can increase the intensity of your work by putting up-tempo music on while you clean. This will help you speed up the rate of your activity, and you can always bust a move (safely!) while you clean. Stretching while dusting or squatting to put items away are great ways to incorporate full body exercises.

Like gardening, cleaning is a full body work out – so be careful to not overdo it, and always be safe with your movements.

Sit to Standing

Getting in and out of seating can be difficult without good balance. Going from standing to sitting (or vice versa) is a good activity to challenge your strength. It is a good idea to practice getting up from your regular armchair without using your hands for stability – make sure to engage your core and leg muscles. Being confident in getting up from a chair will assist in manoeuvring challenging tasks like getting in and out of the car, or off the toilet.

It’s important to start slow and ask for assistance if you need to.


Just walking over changing flooring – from carpet or floorboards to outdoor bricks and asphalt – can be a challenge for your balance. Having good leg strength and balance can help you adjust to differences in steps, slopes and ground inconsistencies. From checking the letterbox to walking your dog, to simply moving from one room to another, walking well is an important skill to maintain as you age.

Don’t be afraid to ask for help if you are losing confidence in walking, as something as simple as a walking aid can keep you independent longer.

Need to work on your strength and balance to prevent falls?

Use our free strength and balance exercise flyers here to get started, or find a challenge on the Stay On Your Feet® e-Directory! You can also call us today on 1300 303 540 to order your FREE Move Your Body information pack.

Stay On Your Feet® is provided by Injury Matters and funded by the Western Australian Department of Health.

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Government of Western Australia Department of Health Injury Matters
Injury Matters acknowledge the Whadjuk Noongar people as the traditional custodians of the land on which we live and work, and recognises Aboriginal and Torres Strait Islander peoples continuing connection to land, waters and community across Western Australia.