Strong and Steady Exercise Classes
Strong and Steady Exercise Classes are designed for people who feel unsteady on their feet or have had a fall. The classes aim to improve strength and balance, and also to help people feel more confident when out and about.
Strong and Steady Information Leaflet (PDF, 347 Kb)
6in6 - Exercises to support your health and wellbeing through the Covid-19 Pandemic
6in6 is a programme developed by Active Herefordshire and Worcestershire to support delivery of the Strong and Steady exercise class programme through the Covid-19 pandemic. 6in6 is an evidence-based tool for improving strength and balance. Active Herefordshire and Worcestershire has developed demonstration videos to guide you through the movements, step-by-step.
6in6 Standard Poster (PDF, 519 Kb)
6in6 Advanced Poster (PDF, 873 Kb)
You should be comfortable with the activities within 6in6 to support health and independence before attempting the advanced exercises.
6in6 Strength (PDF, 1.2 Mb)
6in6 Strength is designed to improve strength alongside the 6in6 standard and advanced programmes
We have tried to answer any questions you may have below.
For more information, or to book onto a course, please contact Active Herefordshire and Worcestershire on 01905 855498 or email firstname.lastname@example.org.
What can I expect from the classes?
At the start of your first class you will be asked to complete some simple movements to check your mobility and balance - an example would be to stand up and walk round a chair. These movements will then be repeated at the midway point and at the end of your course of classes. The results will be used to see how you are getting on and to help us plan your next stage of progression. During all other weeks of the course you will perform a variety of exercises, all of which can be performed either standing or sitting. These exercise will include movements to increase your strength and bone density whilst also focusing on improving your stability, balance and mobility.
Can I do the exercises at home?
As part of the course, we will provide you with a booklet which is filled with exercises that you can do at home. In the back of this booklet are two home exercise cards. As part of the class your instructor will ask you to keep a record of the exercises you do at home and then return these on the assessment days.
How will I travel to the class?
Unfortunately we are unable to provide transport to and from classes. We do, however, recommend contacting your local Age UK to ask what provisions there are in your area.
What if I cannot do some of the exercises?
Don't worry! If you are unable to perform any of the exercises, the class instructor will offer you an alternative exercise. If you are struggling with any of the exercises, you will always have the option to take a break, should you wish.
I use a walker/struggle to walk. Can I still attend the classes?
Of course! Our classes are designed specifically to improve your mobility and strength and increase your confidence whilst walking. All of the exercises can be performed sat down or stood up, and the class instructor will never make you do anything unsafe.
Are the instructors qualified to deliver classes?
All of the instructors who deliver classes on behalf of Sports Partnership Herefordshire and Worcestershire are highly experienced in delivering activity and most importantly are enthusiastic about working with adults and mature populations.
All instructors have completed an extensive training programme and have gained qualifications in 'Postural Stability Instruction', a level 4 qualification governed by Later Life Training.
All instructors are first aid trained and have completed a safeguarding course.
All instructors complete risk assessments of class venues prior to activity commencing and are insured.
How many classes will I attend?
You will be invited to attend 20 classes, one class a week. We understand that this is not always possible and you may have to miss the occasional session but remember, the more classes you can attend, the more benefit you will see.
What if I need to miss a session(s)?
Don't worry, missing a session will not mean that you lose your place in the class. If possible, please ring the Sports Partnership Herefordshire and Worcestershire office to keep them informed and a message will be passed on to your class instructor.
What if I need to / want to drop out of the course?
Although we hope you will find the classes highly beneficial and aim to attend all sessions, we do understand this is not always possible. If, for whatever reason, you will not be completing the course please phone the Sports Partnership Herefordshire and Worcestershire office to let them know.
How much are the sessions?
The classes cost £3.50 per person per session and are on a 'pay as you go' basis, meaning you only pay for the sessions you attend. Please give your weekly payment to your class instructor when you sign the register on arrival.
What should I wear?
We recommend wearing shoes that offer good support, such as trainers, and clothing that you find comfortable and are able to move freely in. Remember to dress appropriately for the weather too, remembering the class venues will be heated during winter months.
What should I bring with me?
We suggest you bring a drink to all sessions. Also, don't forgot your £3.50 for the cost of the class and remember to bring any medication you need with you, such as inhalers.
Can I bring someone with me?
The size of the venues we use for classes varies. If you would like to attend with a carer or someone to offer you support we will always try to make space for them but please check with the Sports Partnership Herefordshire and Worcestershire office before starting the class. On the rare occasion this is not possible, they will be more than welcome to wait for you in a convenient location. If you are wanting to bring a friend with you to take part in the class then they will need to complete the same referral process as you did by phoning the office or talking to their GP.
How long is the waiting list? How will you keep me informed?
The length of the waiting lists vary depending on location. You will be placed on the waiting list of receipt of your referral. If you would like know roughly how long you may be waiting please phone the Sports Partnership Herefordshire and Worcestershire office.
How will you communicate with me if a class is cancelled?
We aim to run all classes without cancellation however on rare occasions we may have to cancel a class. If this happens you would be contacted directly by the Sports Partnership Herefordshire and Worcestershire office, giving you as much notice as possible.
How is my information being kept and stored?
We are fully committed to keeping your personal information safe and secure. Your referral form has a section which is used to gain your consent to keep and share your information with individuals such as our class instructor, who can help to ensure you have a positive experience. For further details please visit www.sportspartnershiphw.co.uk/privacy-policy
Will you use my picture anywhere?
From time to time pictures and videos may be collected to help promote the programme. Before any filming or photography begins your permission will always be gained. If you do not wish to be in the film or photographs, that is absolutely fine. We will issue you with a wristband so that the photographer is aware.
Online self referral
To be referred onto the Strong & Steady Exercise Classes please fill out the self referral form below. Our Strong & Steady Programme Coordinator will be in touch with you once your form has been received.
Strong and Steady Programme coordinator
- Strong and Steady Exercise Classes coordinator
- Falls prevention programme
- 01905 855448