Build your strength and stay independent with free, local taster sessions

From chair-based strength sessions and tai chi to dance and racket sports, Brighton & Hove’s Stay Strong, Steady and Independent campaign is back this spring to help people feel stronger, more confident and connected as they age.

Running from 27 April to 2 May, the annual campaign invites anyone over 50 to try free or low-cost taster sessions at venues across the city and online. 

The focus is simple and practical: building strength and balance to support independence and reduce the risk of falls, while making movement enjoyable and social.

Local instructors, who see the impact of regular movement every week, are at the heart of this year’s programme.

Something for everybody

Local tai chi and qi gong teacher Hilary Thompson, who believes the benefits go beyond fitness, said: “All the exercises and breathing methods are excellent in keeping our bodies relaxed and in good shape. Tai chi is a great way to bring body and mind into balance.”

Many of the sessions on offer this year blend physical and mental wellbeing.  

James Healy-Andrews, who runs ReBalance chair fitness classes across Brighton & Hove, believes strength and balance are closely tied to confidence. 

He said: “Strength and balance are key to staying independent as we age,” he says. “In my ReBalance chair fitness classes, I see first-hand how even small, regular movements can improve confidence and mobility – and reduce the risk of falls. It’s not just about exercise – it’s about helping people feel stronger, more capable and connected.”

James delivers music-led sessions in assisted living settings, care homes and community groups, and shares short videos online to show how accessible and enjoyable later-life activity can be.

Pilates teacher John Rignell, from Exercise for All, puts the social side front and centre.  

John said: “Company. Conversation. Conviviality – an exercise class is about much more than getting fit,” he says, capturing a key aim of the campaign: bringing people together, as well as getting them moving.

Another trainer involved in this year’s campaign, Diane Lewis of DiVibe, echoes the wider benefits, she said: “Exercising as we age isn’t just good for the body, it’s great for the brain too. Keep dancing, everyone!” 

What happens as we age

Muscle strength and balance start to reduce from around the age of 30, and from around 55 we lose about 1 per cent of muscle mass each year. 

The good news is that it does not take much to make a difference. Just 10-20 minutes of strength and balance activity, twice a week, can significantly reduce the risk of a life-changing fall.

Councillor Mitchie Alexander, Cabinet member for Communities, Equalities, Public Health and Adult Social Care, said: “Stay Strong, Steady and Independent is all about showing how small, realistic changes can help people feel safer and more confident in everyday life. 

“By making it easy to try something new and meet others locally, we’re supporting people in Brighton & Hove to stay active, connected and independent for longer. 

"Falls are not an inevitable part of ageing, and with the right information and opportunities, we can help more residents age well and on their own terms.”

Get involved

Anyone interested can choose an activity that suits them from the full list of sessions available on the Stay Strong, Steady, Stay Independent events webpage, with printed programmes also available from local libraries. 

For more ideas and support, residents can visit the Ageing Well website or call 0808 175 3234.