Seniors

As we get older, keeping active is one of the best things we can do for our health and wellbeing.

Community strength and balance classes help you stay strong, improve your balance, build confidence, and keep doing the activities you enjoy.

The Keep on your Feet team at Sport Bay of Plenty supports a network of strength and balance classes across the wider Bay of Plenty area, including Rotorua and Taupō, as part of the Live Stronger for Longer initiative.

Find a class

Every older adult can attend a community strength and balance class. You will benefit from participating in an approved class delivered by a trained instructor.

Find a strength & balance class

Classes are offered at different levels to suit your mobility, strength and confidence.

Which class level might suit you?

Level 1: Getting Started

Ideal if you use a walking stick or frame, have limited mobility, or would like extra support to improve your strength and balance.

Level 2: Building Confidence

Suitable if you can move around independently and are looking to maintain or improve your strength, balance and confidence.

Level 3: Staying Strong and Active

Best for people who are already active and mobile, and want a more challenging class to continue building their strength, balance and fitness.

Frequently asked questions

What are the benefits of attending a class?

Strength and balance classes are about much more than exercise. They can help you stay active, independent and confident, so you can keep doing the things that matter most to you. Regular attendance can improve your strength, balance and mobility, make everyday activities feel easier, and help reduce your risk of falling. Classes are also a great way to meet new people, build confidence and enjoy being part of a supportive community.

Who can attend a class?

Anyone over the age of 55 who wants to maintain or regain strength and balance. Whether you’re just getting started, returning to exercise, or already active, there is likely a class that’s right for you.

What to expect?

Classes are designed for all fitness and mobility levels, delivered by trained instructors in local community venues. They run regularly throughout the week, and no special equipment is needed, just comfortable clothes and a willingness to give it a go. Whether you enjoy gentle chair-based movement, aerobics, aqua exercise, gym-based training, Pilates, Tai Chi, yoga or dance-inspired classes, our network offers a variety of accredited programmes to suit different interests, abilities and goals.

Will I keep up?

The instructor will be able to adapt the exercises to make them easier or harder to suit the participant – so yes, you will be able to keep up! Although these classes may make you breathe a little harder, they won’t involve any exercises that could do you harm.

How much will it cost?

Class costs vary from free/gold coin donation to upwards to $20 per class. Generally, classes cost between $6-$10. See the "Find a class" section for specific class costs.

Where are the classes?

There are a number of classes across the wider Bay of Plenty area, including Rotorua and Taupō. Find a class near you!

Exercise at home

Staying Safe While Exercising at Home

Regular exercise can help you stay strong, steady and independent. When exercising at home, remember to:

  • Choose a clear space free from trip hazards such as loose rugs or cords.
  • Wear comfortable clothing and supportive footwear.
  • Have a phone in close reach.
  • Use a sturdy chair or benchtop for support if needed.
  • Keep a water bottle nearby and stay hydrated.
  • Start slowly and work at a level that feels comfortable for you.
  • Stop exercising and seek medical advice if you experience chest pain, dizziness, shortness of breath that is unusual for you, or feel unwell.
  • If you have a health condition or concerns about exercise, talk to your doctor or health professional before starting a new programme.

Remember, it's normal to feel your muscles working, but exercise should not cause pain. Listen to your body and progress at your own pace.

Home Exercises

Coming soon

Nymbl

Nymbl is a free app that combines simple balance exercises with fun brain-training activities designed to help improve balance, confidence and independence. Taking just 10 minutes a day, it can be used on a smartphone or tablet from the comfort of home. Nymbl is ideal for people who want to maintain their balance, are concerned about falling, can't attend a class, or are looking for a convenient way to complement their community strength and balance sessions.

App Store (Apple) || Play Store (Android)

Videos

If you'd like to stay active from home, the Steady As You Go video is a great place to start.

Delivered by Age Concern organisations throughout New Zealand, Steady As You Go is designed specifically for older adults to help improve leg strength, balance, stability and mobility. The exercises are simple, enjoyable and can be completed at home or as part of a community group. Even doing the exercises once a week can make a positive difference to your strength, balance and confidence.

Contact your local Age Concern to find a Steady as you Go class in the community.

In Home Falls Prevention Services

For those 75+, living in the community but unable to attend community strength and balance classes, you may be eligible for an in home falls prevention programme. This service includes a home visit and the prescription of exercises to complete at home. These services require a referral from a health care professional so please contact your GP, nurse or other health professional to discuss if this service is right for you.

Walking groups

Tauranga - City on its Feet

Walking with a group will help to keep you motivated and provide an opportunity to make new friends while keeping physically active. There are groups all around Tauranga. Find your nearest walking group.

Our Team

Contact us for more information.

Belinda Muller

Active Communities Team Leader

belindam@sportbop.co.nz

021 816 781

Becky Hodgson

Keep on your Feet Advisor

rebeccah@sportbop.co.nz

021 841 856

Jaime William

Keep on your Feet Coordinator

jaimew@sportbop.co.nz

021 171 8831

Amy Fowler

Community Programmes Project Leader

021 191 6544

Becky Hodgson

Keep on Your Feet Advisor

021 841 856

Jaime William

Keep On Your Feet Coordinator

021 171 8831

For Health Providers

Eligibility Criteria

Inclusion criteria

These classes are designed and suitable for:

  • Older adults aged 65+ who could benefit from improving their strength and balance. Adults under 65 years may be referred if they are at risk of falling or have a history of falls
  • Older adults who have the physical capability to be ambulatory even if mobility it currently limited
  • Older adults who rely on walking aids such as a walking stick or frame
  • Older adults with very limited mobility who have support a person available to assist them with attending and participating in class

Exclusion criteria

These classes are not suitable for:

  • Older adults requiring a level of support that would significantly disrupt the class delivery or who require full-time care
  • Older adults with conditions that prevent them from following instructions and participating safely and appropriately in a group setting
  • Older adults with any of the following uncontrolled medical conditions: unstable angina, unstable blood pressure, or uncontrolled diabetes
  • Older adults with acute medical conditions, such as a recent cardiac, neurological, or respiratory event, or a recent joint replacement
  • Older adults who are currently unable or unwilling to leave their home to attend community-based group activities

Referral Form

Sport Bay of Plenty is the lead agency for an initiative that supports a network of community-based exercise classes in the Bay of Plenty and Lakes DHB regions. The classes are targeted at older adults and focus on improving strength and balance.

Once referred to the programme, we will contact the client to discuss suitable class options available in their area.

Please note a referral is not required to attend a class, but can be helpful if the client would like a personalised class recommendation.

Referral Form

Reason for Referral (check all that apply)

Client Details

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For Instructors and Community Groups

Help more older adults stay active and independent.

Sport Bay of Plenty supports instructors, organisations and community groups to deliver quality strength and balance opportunities for older adults across the wider Bay of Plenty and Lakes regions.

Whether you're already running a class and interested in becoming an approved provider, or looking to start a new class in your community, we're here to help.

Already running a strength and balance class?

If you currently deliver exercise, fitness or falls prevention classes for older adults, we can help you become part of the national strength and balance network.

An approved class is one that meets a set of evidence-based criteria to ensure classes are both safe and effective for older adults. Classes that meet the criteria can then be promoted through the Live Stronger for Longer network.

Overview and Criteria

Interested in starting a new class?

Strength and balance classes make a real difference in helping older adults stay active, confident and independent.

If you're and instructor, community organisation, recreation provider, sports club, church group or volunteer interested in starting a class, we can support you through the process.

We can help with:

  • Instructor training
  • Information on evidence-based strength and balance exercises
  • Guidance on setting up a new class
  • Meeting the approval criteria
  • Ongoing support and networking opportunities

No matter where you're starting from, we'd love to talk about how we can help bring a strength and balance class to your community.

Looking for a guest speaker?

Our Keep on Your Feet team is available to speak with community groups, clubs and organisations about the importance of strength and balance, falls prevention, and ways older adults can stay active and independent.

Whether you're planning a community event, information session or regular group meeting, we'd be happy to discuss how we can support your audience.

 
 

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