Corporate Fitness and Active Aging

How a Robust Fall Prevention Program Can Improve Residents Lives

Falls are a big concern for senior living communities. Given the well-known statistics from the Centers for Disease Control and Prevention, it's easy to see why. The National Council On Aging provides compelling numbers as well. This is why we work so hard with our clients to establish robust, evidence-based, year-round programming that focuses on improving resident's balance and strength, as well as their self-confidence.  

One of the key elements for successful balance programming is drawing in as many residents as possible; we've found that the best way to accomplish this is through varied programming. It's not enough to simply put a balance class on the calendar. Communities have to take it one step further and offer other ways to interact.

Balance Redfined | NIFS Fall Prevention

NIFS Balance RedefinedTM programming offers everything from fitness testing to classes that teach participants how to safely get up from a fall. We've spent years evolving these services as we responded to resident suggestions and evaluated our program data.  Below are stories from residents whose lives have been positively impacted by the work our staff do.

Ms. Weigle

Despite losing her husband just a few days after they moved into the community, Ms. Weigle made a conscious choice to take that difficult first step out of their apartment to meet new neighbors, and within a few weeks someone invited her to try the Balance Class offered by the NIFS fitness center manager. She has been a faithful participant (and ambassador!) ever since and has expanded her lifestyle to include additional activities such as swimming, walking groups, gardening, and studying Spanish. 

Ms. Weigle takes her regular exercise so seriously that she’s told her family not to call in the morning on Mondays, Wednesdays and Fridays because she will be in the pool. When asked, she’s proud to share that through repeat balance testing with the NIFS manager, she is seeing her scores improve.  At 87 years old, she thinks becoming steadier on her feet has helped her in other areas of her health. In fact, in a recent doctor’s visit, she was praised by her doctor for exceptional blood pressure, and she was pleased to share that ankle pain which had long bothered her was no longer a problem. 

[Read more:  Ms. Weigle's full story]

Mrs. Chapin

When Mrs. Chapin moved to her community about ten years ago, she wasn’t new to exercise. With a COPD diagnosis almost 20 years ago, she started swimming laps, and even though she hated to exercise, she kept at it because she knew it was crucial to helping her stay well with a chronic disease. But when she and her husband moved into their community, she took a break from regular exercise to engage in so many of the other opportunities provided. 

She watched her husband’s health gradually decline, so she nudged him to join her for a Balance class, and they were regulars up until his passing last year. Through that loss, Mrs. Chapin felt the support of the members in her class, and was able to keep attending regularly. The social support in NIFS balance programming has been a significant and  positive as she draws her social network from that group. Mrs. Chapin’s annual senior fitness evaluation confirms she’s on the right track with maintaining her balance, but more important than the numbers is how Mrs. Chapin feels. She told us that at 88 years old, she feels steadier than ever and she’s thrilled to still be sewing quilts and clothes, as well as painting, and serving on several resident committees all of which wouldn’t be possible if she wasn’t in good shape. 

Mr. Sadler

Mr. Sadler never used to exercise.  But when he moved to his community in 2009, his decision to start taking group fitness classes and using the pool proved valuable to overcome health challenges that were just around the corner. After a knee replacement surgery didn’t go as expected, he had to have the surgery reversed and replaced the joint with surgical concrete.  Not only did that “fix” leave him unable to walk, he lost significant healthy muscle tissue as well. Following his release from physical therapy, Mr. Sadler was only mobile by scooter or wheelchair and he stopped attending an annual family beach vacation.

He knew his only hope to return to more independence, and maybe to enjoying that annual family vacation again was to get back to a regular exercise routine. After working closely with the NIFS team at his community, he was able to regain significant strength and balance through careful water training. Eventually, he got back to land-based exercise as well and at 87 years old, he has resumed driving and walks confidently with a walker. In 2015, he joined his family again at the beach for their annual vacation. 

[Read more: Mr. Sadler's full story]

Mrs. Boelter

Mrs. Boelter was physical active as a regular water aerobics participant before she moved into her community in 2013.  She was also an avid walker and all of that has continued with the help of the NIFS staff at her community. As her Parkinson’s disease progresses, she feels the importance of maintaining her activity level even more and shared that through regular personal training with the NIFS manager, she has more energy throughout the day. But most noticeably, she is more able to get moving in the morning compared to her previous routine.

Mrs. Boelter noted that although she’s had a number of falls over the past 20 years since she was diagnosed with Parkinson’s disease, she’s had no major falls since she started working with the NIFS staff on her balance. She tells everyone at the community about the benefits of the classes and personal training; she’s a living testament to being able to maintain her independence with regular balance training offered at her community.

Mrs. Moore

Mrs. Moore has been active in the fitness center and with the NIFS staff at her community since she moved in 2004. More recently however, she participated in the NIFS Balance Challenge at the suggestion of the NIFS manager. Through a series of evaluations, education, and fun games, residents engaged in the Balance Challenge understand how to improve their balance as well as how to avoid and manage falls. 

New information on managing falls proved to be very timely for Mrs. Moore when she sustained a fall outside of the clubhouse. After she got her bearings, she was able to use skills she had learned from the NIFS manager during the Challenge to get up on her own without injury. She shared she’s been able to use what she learned through the program to stay active with gardening and to keep up with her grandkids too. She has also become an ambassador for all services connected with balance training at her community. 

[Read more: Mrs. Moore's full story]


It's really common for communities to have missed opportunities when it comes to providing comprehensive fall prevention programming. We can help you spot and fill those gaps to provide exactly what your residents need to feel steadier and confident on their feet. Click below for more information about a free consulting session with NIFS to jump start balance training at your community.

Find out more about a free consulting session with NIFS >

Topics: balance redefined balance training balance training for seniors fall prevention senior lliving

Balance Redefined: Residents benefit from dedicated balance classes

IMG_2730.jpgFall prevention. It's a big deal in senior living. When a resident falls, the costs can be significant for both the individual and the community. So it makes sense to have comprehensive programming that focuses on physical balance. And yet, whether we're consulting with a community or we've recently started managing their fitness program, it's really common to discover that even the most basic of opportunities to promote balance is missed when group fitness calendars lack dedicated balance classes.

The reality is that a comprehensive strategy to improve resident's balance involves so much more than a group fitness class on the calendar, and that’s why we take an approach that is both broad and deep to help decrease fall risk for residents in both independent and assisted living environments. But we have to begin at the beginning, and that means adding dedicated balance classes.

It's time to put dedicated balance classes on your calendar.

It's not enough to address balance training as a 20 minute segment in your strength class. Your Tai Chi class also isn't comprehensively handling your resident's need for improving their balance. The physiological mechanisms that have to work together to achieve optimal balance are complicated and they warrant their own dedicated class on the calendar. Without fail, when we've started with a new client and brought balance into the program in a more bold fashion, that specific class fills up quickly. A dedicated balance program provide substantial benefit to residents to help increase their confidence, and it allows your community to stand with your brand promise for an vibrant living backed with safety and security that is second to none.

[Related Content: How to Fall and Get Back Up Safely]

Essential elements of a successful balance class

In the last 15 years that we've been managing fitness centers in senior living communities, we've learned a lot about what works for the residents we're serving. Below are a few considerations as you look to enhance what you're offering.

  • If your population supports it, offer different levels of balance class so that all participants can be continually challenged. You likely work with residents who represent a range of physical capabilities; despite those differences, they all benefit from balance training, so build classes that can help even the most daring participants feel like they've worked hard.
  • Include elements of complex movement patterns where the core and lower body muscles are activated; add in brain fitness components that train participants to react both physically and mentally as they would in their everyday environment. Ideally, the classes should be designed with research-based movement patterns including the following:
    • Standing or sitting on an unstable surface
    • Keeping the eyes open or closed
    • Tilting the head in different positions
    • Turning the head or tossing a ball to respond to instructor commands
  • Consider the small equipment you have and how you can use it differently or commit small amount of the budget to buying additional items that will enhance balance classes. Balance pads, BOSU trainers, and weighted balls are all good additions.

[Related Content: Is Your Senior Fitness Program Challenging Enough?]

It’s not your typical march in place, balance on one foot and perform 10 squats type of class! It’s dynamic and just as mentally stimulating as it is physically for participants. If your fitness instructors or group class instructors aren't sure how to pull together a full class focused on balance, connect with us to find if consulting might benefit your exercise program.

Contact Us >

Topics: balance redefined balance training senior living communities

Balance Redefined: Creating experiences to engage residents in living well

ThinkstockPhotos-526312285.jpgWhen we first started talking about Balance Redefined inside our organization, our sole focus was on physical balance and the unique, wrap-around fall prevention programming we provide. But we knew that wasn't the stopping point for us. Because our work outside the fitness center serving as life enrichment directors for a variety of clients has demonstrated that living well extends way beyond an individual’s physical health, particularly for older adults.

We believe that wellness programming in your community should be diverse and built around the interest of your residents. The idea is to inspire residents to get involved and in order to do that, you have to know what makes the residents tick. You have to know what makes them want to get out of bed in the morning and what inspires them to invite their neighbors to join them. Filling the calendar is definitely more art than science; avoiding common pitfalls like order taking is tough. And ensuring there are very few sit-and-listen programs on the calendar requires discipline. But there are plenty of fun, engaging program ideas to go around.

[Related Content: Evaluate the quality of your wellness program]

Below are a few examples of programs created by our lifestyle staff that demonstrate our commitment to creating experiences to engage residents in balanced living.

How does your garden grow

Create a focus on gardening by using National Exercise in the Garden Day to host a balance class in/near the resident garden area. Emphasize the residents gardens by setting up a stand where residents to showcase/sell their produce to their neighbors. Provide a presentation from a master gardener with tips/benefits on organic gardening; it's possible you have residents who are trained as master gardeners who could provide this talk. Offer a series of short group fitness classes that are designed to prepare residents to be active in the community gardens. Host a themed garden party for happy hour.

Water, water everywhere

You might this theme would speak only to pool-based programming. Certainly, if your community has a pool, it should be a spotlight, but that's only one element in this robust program that deals with everything water. Start this programming with an event to teach residents about the importance of proper hydration; build a challenge encouraging them to drink enough water daily. Hold an aquatic ambassadors program to promote pool participation. Serve fresh seafood in your dining venues and showcase the origin and health benefits of the spotlighted menu items. Host a series of coffee talks with your a dietitian discussing the importance of fish in a balanced diet. Wrap the water themed programming up with a polar plunge, a luau, or a pool party.

Train your brain

Help residents engage their brains in less traditional ways by launching language courses from a nearby partner university. Add 15-minute meditation sessions following the weekly balance class; consider spotlighting other brain fitness programming you may have onsite (i.e., Dakim(R)). Build a brain teaser program that runs riddles/cluse on your community's CCTV where residents are invited to various areas of the community to find the answers. Run a museum marathon where the month's outings focus on area museums and special tours are provided by the museum staff. Spotlight brain-boosting foods on your dining menus, and offer coffee talks focused on memory-related disorders as well as what services you provide in-house from your memory care center.

If these programs sound delightful but you're not sure you could get them going in your community, consider connecting with us for wellness consulting. You can put our years of experience in senior living communities across the US to work in your organization to build better programming that speaks to resident passions and that engages staff across your organization for a more collaborative approach.

Are you ready to do wellness better? Learn more about wellness consulting.

Topics: balance redefined senior living wellness programs balance training

Weight-shifting exercises are key to fall prevention for residents

ThinkstockPhotos-590277470.jpgThe numbers are clear: about one-third of adults, ages 65 years and older, will sustain a fall this year. And the statistics that relate to the cost of falls are equally concerning. Because falls are a substantial risk in senior living communities, we focus a lot of attention on asking why residents fall and what can we do to prevent them. The results from a recent study provides us with some answers.


Study Shows What Causes Senior Falls

A 2014 observational study determined how and why falls occur in the aging population by actually videotaping falls in two long-term-care facilities between 2007 and 2010. The video cameras were placed in the common areas such as the dining rooms, hallways, and lounges. When a fall occurred it was reviewed with a focus on the actual cause of imbalance and the activity at the time of falling. The study captured 227 falls from 130 individuals. The researchers concluded that the most common cause of falls (41 percent) was incorrect weight shifting: basically, how an individual moves or transfers from one position to another.

Specifically, researchers noted that the majority of falls they recorded occurred in a position change from standing to walking. You see, staying balanced is about more than maintaining steady footing when in motion. The results of this study show that how we start moving can be much more crucial to staying in balance.

Read Now: Basics for Effective Fall Prevention

Weight-Shifting Exercises are Key to Fall Prevention

If the researchers are right, then we need to make sure our senior living fitness programs incorporate weight-shifting exercises for participants. Not only do these activities teach residents about how to understand their center of gravity, but they also help with coordination and provide opportunities for modest strength and endurance gains in the lower body muscles. When taught carefully, implementing weight-shifting exercise into a balance program can provide intentional focus on more precise movement which helps overall motor control.

Ideally, your community's fitness program is run by a qualified fitness professional who can provide a range of fitness services for seniors including customized exercises in group and individual settings for each resident's needs.

Is outsourcing fitness center management right for your community?

Fitness professionals can administer balance-training and weight-shifting exercises through one-on-one personal training sessions, group exercise classes, or with simple recommendations of exercises for a resident to include in her typical morning stretches. Trained staff can also provide field testing to help residents understand how they score on balance and other fitness tests so that they can work toward improvement with their tailored exercise regimen.

In case you don't have qualified staff on board, here are some examples of simple weight-shifting exercises for active older adults that can be taught by anyone in your community:

  • Side Sways: While seated in a chair or standing, place the feet slightly wider than hip width apart. Leading with the upper body, lean the body gently to the right while keeping both feet in contact with the floor. Repeat 10 to 15 times in both directions. Watch a demo of the exercise.
  • Forward Steps: Standing with the feet together near a chair back or counter top to hold onto, take an exaggerated step forward with the right foot. Then take the necessary amount of steps to recover to a normal standing position. Repeat 8 to 10 times and then perform on the left leg. Watch a demo of the exercise.

For more great content like this, download our whitepaper on balance and subscribe to our blog:

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Topics: fall prevention senior fitness senior living balance training

Tips for Starting Balance Training in Senior Fitness

Balanced_older_womanYou might know that some of the basic elements your senior fitness workout program should include are weight training, cardio activities, and as much flexibility as possible. One element that needs special attention among the senior population is balance training. Training for balance has been considered a fourth recommendation from many organizations, and there has been a much bigger emphasis on balance training in senior wellness programs in recent years.

With balance training now a part of a strong recommendation for your daily workout routine, where do you start? What is balance training? These questions are pretty common among seniors, and the perfect place to start is with training. 

Following are some tips for starting and maintaining your new balance program—that is, if you have not already been working on balance.

Start with Assistance

Even if you feel like you are pretty surefooted, start light and use something to assist with your balance activities. Anytime you work balance, you are using muscles in your body that may cause your balance to become shaky. Once you are more acclimated to the balance activities and you are comfortable with progressing, try slowly releasing the assisting device or object to get more challenge from your balance activities.

Be Consistent

Anytime you start an exercise program, consistency will be important. The same rule applies here. When working on your balance, maintaining a three-day-per-week or five-day-per-week schedule will add up in no time. Consistency will train your mind, body, and muscles to improve your balance over time.

Modify and Vary Your Program

Again, when working on balance, be cautious with your modifications. Start with light modifications and progress with different activities. For a good list of modifications and additional balance exercises you can add to your balance program, click here.

Learn to Scale When Needed

Scaling a workout is something that many do, and when working with seniors, scaling is important. When you scale your workout, you are essentially changing something to make it more individualized. In other words, if standing on one foot is too easy for you when holding on to a sturdy chair, you should scale, if appropriate, by trying a single-leg stand without holding on to the chair.

Select Your Exercises

Starting your program should be slow. Start with about one or two balance exercises and progress as you feel necessary. Starting slow will progress you into a good program, but it will also help you take it slow (just like in other aspects of your training). When you start your balance program, hold your balance activities for about 20 to 30 seconds in each position and aim to complete about two or three sets. For a good amount of exercises and demos, consider the information here to help get you started on new balance training exercises.

***

If you have any additional tips that worked well when you started a balance program, please leave some helpful hints in the comments below. If you found some things to work and others to not, we would like to hear your experiences.

Interested in how we provide balance training for seniors?  Check out our whitepaper, Advanced Balance Training Programs for CCRC Fitness Center by clicking below.

Download Now .

Topics: senior wellness programs balance senior fitness balance training exercise for elderly

What You Can Do to Keep Your Parents from Falling (Part 2 of 2)

senior_woman_balancingNow that the less obvious tips have been addressed in part 1 of this series, let’s dive into some physical approaches that you can guide your parents through. There are so many exercises that can be practiced in the comfort of their own home to improve stabilization, gain independence, and build confidence. Our last, but certainly not least, tip:

Get your parents active! Talk with your parents about what they are currently doing to stay active, whether it’s a lifestyle activity, like gardening, or an intentional exercise such as strength training. It is important for your parents to stay active through all areas of wellness, but for now, let’s focus on the physical to keep your parents from falling. Here are some exercises that you can coach your parents through to help with fall prevention:

  • One-Leg Stance: Stand  on one leg at a time for 20 seconds and then gradually increase the time as it becomes more comfortable. Start by holding on, and then try to balance with  your eyes closed or without holding on.
  • Tandem Stance (Heel to Toe): Stand on your toes for a count of 5, and then rock back on your heels for a count of 5. When comfortable, progress to a count of 10. Repeat 5 to 10 times.
  • Hip Circles: Stand with your feet shoulder-width apart and hands on your hips. Make a big circle to the left with your hips, and then to the right. Repeat 10 times.
  • Abdominal Squeezes: Sit forward on a chair and sit up straight with shoulders back. Tighten your stomach for a count of 2 and relax. Repeat this 30 times, rest for 1 minute, and repeat 2 times.
  • Sit-to-Stand: Start by sitting in a hard, upright chair (like a breakfast or dining room chair) with your feet hip-width apart, ankles right below your knees, and toes pointing straight forward. Reach your hands out in front of you or place your arms across your chest and stand up. Then return to a sitting position. Make sure that you sit slowly and do not “plop down” in the chair. If needed, you can use the arms of the chair but focus on using your lower-body strength to stand upright. Repeat 2 sets of 10 repetitions. 
  • Tandem Walk: First, find a place where you can take forward steps with something next to you that can give touch support, like a countertop or the back of a couch. Start with your feet together with your side to the support surface. Standing tall, take forward heel-to-toe steps as if you were walking on a balance beam. Take 10 steps or walk until the end of your support surface, whichever comes first. Once you feel more comfortable with this, challenge yourself by walking heel-to-toe backward! Repeat 2 times.
  • Balance Stance with Eyes Closed: Stand with your feet together and arms across the chest. Keeping a tall posture, close your eyes and hold this position for about 20 seconds. As this gets easier, progress by increasing the amount of time by 5-second intervals.

If these exercises are too much at once, just pick a few to get your parents started. Once they are comfortable with that, begin introducing more at an appropriate pace. If they need to rely on holding onto a handle or surface to try these exercises, especially in the beginning, that is perfectly fine. Their safety comes first, but remember: falls can be prevented! What are you doing to help prevent your loved ones from falling?

Watch the Video: The Balance Challenge

Topics: senior living balance fall prevention balance training exercise for elderly

What You Can Do to Keep Your Parents from Falling (Part 1 of 2)

senior_balancingHave you noticed your parents sitting more and more? Throughout the aging process we tend to become less physically active, therefore decreasing our overall strength. This can lead to many health issues, including loss of balance and eventually falls. Falls in seniors are the number-one cause of fatal and nonfatal injuries. As we all know, the older we get, the harder it can be to recover from any type of injury, so let’s help mom and dad prevent what could potentially alter, or even take, their lives.

Prevention is the keyword. Take a look at these tips to see whether you can do anything for your parents before an accident occurs and you find yourself saying, “This could have been prevented.”

  • Speak with your parents about their overall health. Discuss medications and their side effects, as well as health conditions that could cause falls, such as eye or ear disorders. Some medications alone can cause dizziness, while others may have negative interactions when combined, and visual and vestibular impairments and disorders can be large culprits when it comes to falls. It is also important to keep open communication about previous or current falls. This can be embarrassing for the parent, so it is important that they understand that it is not a burden to you, nor should it be an embarrassment to them. Do not take any fall lightly, because not all injuries are obvious or can even be seen without medical testing.
  • Make an appointment or two. Encourage your parents to make an appointment with their doctor to discuss their overall health and risk of falls. If possible, ask to sit in on the appointment to help yourself better understand what you can do to motivate your parents to work on fall prevention.
  • Help your parents with a home safety checklist. This is as simple as checking your parents’ home for possible hazards that could cause a fall. For example, ditch the throw rug, remove electrical or phone cords from walkways, or add night lights in their bedroom, bathroom, and hallways. Refer to this CDC link for a comprehensive checklist.
  • Discuss possible upgrades to existing amenities in their home. Oftentimes, the bathroom can be an easy place to take a tumble, so find out how you can help prevent these types of falls. Speak with your parents about raised toilets, grab bars, and shower or tub seats. Refer here for a more complete list of safety care product suggestions for the bathroom.
  • Chat about whether their home is the best place for them. Is downsizing realistically a safer and more convenient environment? This can be a very hard and sensitive topic to discuss but could prevent issues down the road. Consider alternatives, such as smaller homes, condominiums, retirement communities, assisted living communities, etc. Making the decision may be difficult, but it is critical, and the change becomes much easier once they have adjusted. Check out this blog to read about the “Someday Syndrome” that keeps some seniors from making the move.

Stay tuned for part 2 of this series, where I give another important tip that can singlehandedly make a significant change in fall risks.  Check out our Balance Training Whitepaper for the importance of balance training for seniors.

Download Balance Training Whitepaper

Topics: senior living balance fall prevention balance training exercise for elderly

Active Aging: Making time for Physical Activity

elderly woman pumping ironRegular physical activity is essential for healthy aging!  There are two main questions that I am constantly being ask: how much exercise should I do? and how do I find the time to exercise?

The first question is easy to answer.  There are specific guidelines that seek to help older adults select types and amounts of exercises appropriate for their abilities. The key word is ability, please know your limitations and make sure you have your doctor’s consent.

Key Guidelines for Older Adults (65 years or older):

  • Avoid inactivity. Some is better than none!
  • Do at least 150 minutes (2hours and 30minutes) per week of moderate-intensity Aerobic Activity! These include walking, biking, rowing, nu-step, water aerobics, and even dancing. These could be performed in episodes of 10-15 minutes throughout the week.
  • Do at least 2 days of muscle-strengthening activities. These include weight machines, hand-held weights, exercise bands, calisthenics, even digging in the garden.
  • Do stretching and relaxation exercises as often as possible. Yoga and Tai Chi are excellent choices.
  • Do Balance Exercises 3 or more days per week. These include backward walking, sideways walking, heel walking, toe walking, and standing from a sitting position.  Remember use support (wall or chair) until you feel more stable.  Tai chi also may help with balance and preventing falls.

The second question is always the most difficult because the number one excuse for not exercising is “LACK OF TIME”.  Even when one retires it seems that all the coupled activities and events leave little room for that important part of our day “EXERCISE”!  No matter how busy you are, someone even busier than you is finding time to exercise.  Here are some ways to squeeze in that time.

  1. Wake up earlier or get to bed later. Sleep is definitely important but you can start your day an extra 30 minutes earlier or end your day an extra 30 minutes later.  You have the advantage of making your own time schedule, and you know whether you’re a morning or evening person.
  2. Cut down on media.  Record how many hours of television you watch or how many hours you spend reading or on the computer.  Cut out some of that time and you will find you have an extra 10 to 30 minutes to exercise.  See Number #3!
  3. Be an active TV watcher or active listener. Combine exercising with watching your favorite show! They have televisions in Fitness Centers! Books on tape are wonderful in enjoying the time you exercise.
  4. Walk around! Getting from one place to another by walking there and back is a great way to incorporate exercise.   Consider your limitations (using a walker, cane, bad knees etc.) but find ways that promote movement.  The stairs, the hallways, standing and talking will burn calories and improve lung function. So take a walk to your retirement community fitness center.
  5. Make it part of your routine.  You brush your teeth, you find time to eat, to socialize, to shower and even to catch up on your favorite television shows or good book.  Therefore, make exercise a part of your daily routine, once it becomes a habit it will be something that you don’t even think about you just do it. Before you know it you will be an active member of your senior living fitness program!
  6. Mix socializing with exercising.  Find an exercise partner, a group to walk with outside or in the hallways, even attend exercise classes where there are others on a regular schedule.  Motivate someone to join you and have them motivate you.  
  7. Schedule an appointment. You wouldn’t want to miss that doctor’s appointment because you may not get another one for over a month.  So why not set a standing appointment with an exercise buddy, a retirement fitness center personal trainer or your dog, and be accountable to exercise on a specific day and time.
  8. Set a goal.  Whether it’s losing weight, gaining weight, standing taller, walking longer or even balancing better.  Exercise provides you those results!  Think about what motivates you to want to incorporate exercising and start working to achieve your goals!
  9. Find an activity you love.  Not everyone wants to come to the community fitness center and not everyone enjoys attending classes.  Dancing, hiking, walking outside and even playing golf provides exercise.  Therefore, do what you love but make sure it keeps the body moving!
  10. Say no.  The big one.  Look at your priorities and responsibilities.  Do you really have to involve yourself in everything on that list?  Can you start to say no to specific things that hinder your ability to find time to exercise? 
Quick Tip to Strengthen Your Community Exercise Program
Topics: balance training adapting to exercise staying active active aging active living

Balance Programs: Are You Meeting Your Residents’ Needs?

Many communities offer balance training to their residents simply as a component of a group fitness class on the activities schedule. I’m here to tell you that is not enough! Residents need an opportunity for group classes solely dedicated to balance training, as well as balance assessments, equipment, and workouts in their community fitness centers.

Comprehensive balance training programming is often an early success when NIFS begins staffing a fitness center at retirement communities. We’ve been able to engage many residents in the fitness program who previously wouldn’t buy into other modes of physical activity, but they are chomping at the bit to participate in balance training opportunities that can decrease their risk of falls and improve their confidence. Doing so is sometimes a “gateway activity” to help residents recognize their abilities. After building that initial confidence, they experiment with a NuStep or a chair aerobics class. We’ve all got to start somewhere!

NIFS’ Balance Challenge ProgramNIFS Balance Challenge

To promote existing balance training programs at our CCRCs, NIFS will hold its inaugural Balance Challenge in March. The Balance Challenge program encompasses different elements of our regularly offered balance training programs and services as well as a few new opportunities for residents. Participants will track their activity on a scorecard and will be required to participate in group classes, educational lectures, assessments, fitness center workouts, obstacle courses, and much more to complete the Challenge. The program is designed with activity options for residents of varying ability levels so it can be marketed to someone new to the fitness program looking to get into a routine, or for seasoned participants to further hone their skills.

All participants in the Challenge will complete a Fullerton Advanced Balance Scale test as well as a pre- and post-program survey in which they will rate their current balance skills and confidence levels. In future programs, we hope to see that our participants are maintaining or improving their balance abilities as well as their confidence levels through engaging in not only the month-long Challenge, but also throughout the year in regularly scheduled programs. (Consider the marketing advantages for a community with data of this nature to back up the effectiveness of your balance programs!)

Things to Consider When Starting a CCRC Balance Program

Here are a few key considerations when launching a comprehensive balance program for your residents:

  • Who is qualified to lead these types of classes and services for your residents?
  • How will you track the impact the program is having on your residents’ functional abilities and how will you utilize that information?
  • How can you utilize resident volunteers to act as your balance champions to demonstrate exercises, provide testimonials, etc., on the effectiveness of the program? (Residents seeing their peers demonstrate exercises may help them get over any fears of participating.)
  • How can you partner with your community therapy department in balance program offerings?

Whether your community already has a variety of balance training opportunities, or you are looking to launch some new initiatives, consider how a comprehensive program can help spark enthusiasm in your residents!

Senior Fitness, teaching balance
Topics: senior fitness senior wellness programs senior fitness management balance balance training

How to Establish a Balance Training Regimen

balance trainingThe number-one challenge that the aging population faces is balance because the number-one concern is falling!

In order to maintain balance, you must balance your day to include balance exercises! A wise person once said, “Practicing balance doesn’t make perfect; practicing balance makes permanent!” Therefore, include specific balance exercise daily, incorporate them into your exercise routine, provide a variety of balance exercises, and do different ones daily to challenge your stability.

Start with the three goals of achieving better balance:

Goal 1: Establish a Routine.

What’s the first thing you do when you get up in the morning? You usually head to the bathroom, take a shower, brush your teeth, and so on. It’s a consistent routine. So is practicing balance! Find the time, whether it 's before or after exercising, after breakfast, or before bed. Schedule in a few balance exercises and make it part of your routine.

Goal 2: Think Before You Start.

Remember, all the exercises in the world will not do any good if you don’t follow these simple safety rules:

  • Wear proper shoes. Your ankles and feet need good support. No sandals or fancy shoes!
  • Utilize your strong muscles. Strengthen the muscles that support the body (especially the lower legs and ankles). So make sure your exercise routine includes strengthening these areas.
  • A mirror is helpful. Look at yourself when you attempt to balance, check your posture, and note what your limitations (such as knee replacements or back issues) permit.
  • Stand on good flooring. Do your exercises on stable and level ground. If one side is higher or more unsteady than the other, you will be the same.
  • Use stable support. Make sure that there is a stable chair or counter available. As you practice, you will need an occasional support when you feel unsteady. The main goal is to prevent falling.
  • Avoid fast movements and position changes. Slow down! Learn to turn and react with deliberate patience. Incorrect weight shifting is the number-one cause of falls. So when you go to move or turn, remember to be as cautious as possible. What’s the real hurry? Let your body catch up with your mind’s intent.

Goal 3: Practice Being Unsteady to Become Steadier.

Sounds silly, doesn’t it? Practicing exercises that force the body to feel unsteady actually helps the body become steadier. That being said, you should also continue to challenge the body. For example, if you’re capable of supporting yourself by raising both arms out and holding them for 10 seconds, next you can incorporate holding on with one hand and lifting one leg out to challenge yourself. Eventually and over time you can regain better balance.

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Topics: exercise at home senior fitness exercise balance balance training fall prevention