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Balance, Strength Programs Help Area Seniors Be Fall-Free

The Cape Cod Chronicle - 3/8/2017

Ask a senior what their biggest fear is and don't be surprised if the answer comes back in one word - falling. According to the Centers for Disease Control and Prevention, more than one out of four people age 65 and older fall each year. And one in five falls causes a serious injury, including broken bones or a head injury. When that happens, it can start a cascading series of problems that make it hard for a person to get around, do everyday activities or live on their own.

To improve their odds, seniors from age 60 to the 90s are signing up for classes in increasing numbers to help improve their strength, flexibility and balance and avoid falls. In addition, programs are in place to help seniors ensure that homes are free of tripping hazards.

In conjunction with the Visiting Nurses Association, the Chatham Council on Aging has launched an exercise program called "Fit, Fun and Fall Free." Offered Tuesday and Thursday mornings, the hour-long program includes stretching, strength and range of motion activities as well as balance exercises. A dash of simple dance steps focused on balance and coordination adds the fun to the class, according to COA Director Mandi Speakman.

The class, which debuted last fall, is so popular that there is now a waiting list to get in. Limited to 15 people due to the configuration of the space at the COA, the course is the co-creation of Speakman and Donna Hardy, a physical therapist with decades of experience in the field.

"Loss of strength is part of the aging process," Hardy said, adding that "the fear of falling is actually a risk factor for falling. We try to increase confidence by focusing on posture, muscle groups and the importance of exercise."

The response by class members has been very positive, Speakman said. She has heard comments like, "I felt so much stronger I was able to get out, even with the snow."

"We're really starting to fill a need," she added, "but we need to do more." She noted that the COA board would be incorporating this and other feedback into an upcoming strategic planning and goal setting session to create a roadmap for future programming.

At the Harwich Council on Aging, Director Barbara-Anne Foley teaches a class called "Balance Boosters." Launched several years ago with three or four participants, the class of 21 students is now also at its capacity. The program has grown dramatically, Foley said, adding that they are seeing physicians recommend attendance to their patients.

Students are seated in the class, which employs dowel sticks, rubber cords, foam balls and more "fun things," Foley said, to improve every muscle group, "from circulation to strengthening."

Historically, most students have been women, but that is changing. Foley is encouraged by the number of men who are now signing up for all classes.

The enthusiasm for the class has grown too, Foley said. The front row of the class is all nonagenarians, with the back row made up of those 60-plus. "They want to see and hear what's going on and they are proud of what they are doing," Foley stressed.

The COA offers other classes that work on balance and strengthening as well, including Tai Chi, Mindful Yoga and more. And in conjunction with Spaulding Rehab Hospital, they also offer an exercise class for those with Parkinson's disease. "A lot of the work there is on balance and safe walking," Foley said.

It can be hard to measure the success of these fall prevention programs. Foley said she defines success by improvements in the physical capability of the students. One 90-year-old class member reported that her doctor noted significant improvement in hand strength at her last checkup. She earned a thumbs-up from the doctor, who said "I don't know what you're doing but whatever it is, keep it up!" Another student started out only able to lift a foam ball placed between her feet an inch off the ground; she can now lift it a foot, Foley said.

In addition to classes that focus on improving a senior's balance, strength and coordination, ensuring that the home is a safe environment without tripping hazards is key to fall prevention. For the past two years, in partnership with

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the Harwich Fire Department, the Harwich COA has been involved in the Fall Prevention/Home Safety evaluation program through a grant from the "Remembering When" foundation. While a representative of the fire department checks smoke detectors and other fire hazard monitors, Foley is armed with a checklist to point out fall hazards that homeowners often didn't know they had.

"People don't often realize the need for handrails, grab bars and more," she said. Favorite and cherished throw rugs are often the hardest things for residents to pull up, Foley said, and they look for creative ways to remove the hazard. "Often an antique oriental rug can be used as a beautiful wall hanging," she noted, a move that eliminates the tripping problem on the floor.