Residents can build up their strength and balance in the New Year by taking part in a new exercise challenge developed by Dudley Council’s public health team.

The 31 Days to Strong and Steady challenge features five simple movements to be performed throughout the week – the sit to stand, heel raise, wall press, one-legged stance, and tandem stance.

These movements are designed to build arms, legs and core muscle strength and can help to reduce joint pain.

During the course of the challenge, the number of repetitions for each type of movement are gently increased week by week. If done regularly, the exercises should become easier to complete and help to prevent falls.

The instructions for each movement have been helpfully bundled into a January 2024 calendar, which is available on the Let’s Get Healthy Dudley website.

Printed copies of the calendar can also be picked up from the borough leisure centres or the healthy hubslocated at Netherton Park, Mary Stevens Park, Silver Jubilee Park and Huntingtree Park. Councillor Ian Bevan, cabinet member for public health, said:

“The start of a new year is often a good time to consider your health and fitness and make some positive changes to your lifestyle.

“This simple exercise challenge has been designed to help more people to get physically active. Moving more can improve your balance, strengthen your bones and muscles, and reduce the risk of falls.”

The 31 Days to Strong and Steady challenge is part of Dudley Public Health’s Let’s Get Moving campaign.

The Let's Get Moving campaign encourages residents to move for at least 30 minutes each day and provides support and resources to help people achieve this goal.

Other challenges which can be downloaded include a morning dance routine, a one-mile walking route around Saltwells Nature Reserve and a sit to stand challenge.

Before starting any of the routines, residents are asked to complete a short online survey and then fill it in again six weeks later, to note their progress.