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Burton Laine
Balancing Act
“A Matter of Balance” is built around low-impact exercises, as demonstrated in this class put on by the Arrowhead Area Agency on Aging in Duluth.
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Phil Bencomo / Lake Superior Magazine
Balancing Act
Davin and Harriet Halli teach "A Matter of Balance" classes.
In the fall of 2009, fresh off back surgery, retiree Ruth Olson of Duluth was looking for a way to rebuild her strength.
The answer that Ruth found was “A Matter of Balance,” an eight-week program for older adults seeking to regain confidence and mobility. “A lot of the seniors at our church were taking the class, and I thought I would take the class, too,” Ruth says. “As you get older, you’re not as limber as you used to be.”
In the Lake Superior region, courses like “A Matter of Balance” and “Stepping On” help seniors prevent falls – and, should they take a spill, help them return to full, active lives.
In the United States and Canada, falls are the leading cause of injury among adults age 65 and older. One-third of older adults will fall each year. Worried about falling and the physical injuries those accidents can inflict, many seniors develop a fear of falling that can be as debilitating as any broken bone.
Debra Laine, special programs developer at the Arrowhead Area Agency on Aging, says Minnesota had one of the nation’s highest fall-related death rates in 2008, which prompted the state to train volunteer coaches for “A Matter of Balance,” an award-winning program developed by Boston University. Meanwhile, in Ontario, this year the province invested in additional exercise and fall prevention courses for seniors, doubling the number of residents served.
In Minnesota’s Arrowhead region, says Debra, “roughly 650 people have been touched by the class, which is aimed at really reducing the fear of falling, getting people to look at things differently, look at their faulty habits and work to prevent falls.”
The course discusses medications that can cause unsteadiness, suggests installing grab bars near stairs and in bathrooms and advises making sure halls and stairs are well lit. “It gives a good insight into some of the things you can do to prevent falls, inside and out,” Ruth says.
Harriet and Davin Halli have taught “A Matter of Balance” classes together in Duluth since 2009. The core of the program is a set of 29 low-impact exercises designed to increase flexibility and strength. Those exercises helped former student Ruth rehab her back, but, says Harriet, “it’s an entire program about preventing falls, not just two hours of exercises.”
Each week’s session includes lessons and discussions on home hazards, risk factors and identifying and overcoming barriers to exercise.
“The program can be adapted to the situations that the people are facing,” Davin says. The Hallis have led classes at Duluth’s Lighthouse for the Blind and at assisted living homes, where half the participants are using wheelchairs. The goal is always the same, though: To work through anxieties and increase activity.
On Lake Superior’s shores, dealing with the long winters – which can be treacherous for even the most able-bodied adults – is also a frequent concern. The Minnesota Board on Aging recommends that seniors wear boots with non-skid soles, keep paths and steps shoveled, liberally use de-icer or sand, and use some kind of support outdoors, whether it’s a cane, railing or helping hand.
“A Matter of Balance” classes are small, usually 10 to 12 people, which Debra says encourages the group to speak openly about what can be an embarrassing topic. According to the U.S. Centers for Disease Control and Prevention, less than half of seniors who fall tell their doctors about it.
“It’s the elephant in the closet,” says Debra, “and it has to be brought out. People find out they aren’t in it alone. A lot of their peers have this concern about falling. And they become cheerleaders for each other, keeping each other accountable: ‘You should be able to go out to dinner, you should still be able to garden.’”
Debra once coached a woman who started the program needing a walker. Her goal, she told the class, was to get around using a cane by the end of the eight weeks. “And about halfway through the course, she was able to do that. And she came into the class beaming, and wanted to let everyone know that she was here without her walker.”
Harriet recalls working with a woman at the Lighthouse for the Blind with very weak ankles. After finishing the course, “she was out working with her husband, and she stepped on something. And the woman said, ‘Normally I would have gone down, but with the little bit of exercise I was able to catch myself.’”
That, Debra says, is what the program is all about: empowering seniors who might otherwise hole up at home and give up on activities they love. “They don’t have to be isolated, they don’t have to be afraid. It’s all preventable.”
To find a class, check with regional agencies like the Upper Peninsula Commission for Area Progress, the Arrowhead Area Agency on Aging, the Wisconsin Institute for Healthy Aging or Ontario’s Ministry of Health, all of which organize courses at local senior centers and clinics.
In Ashland, Wisconsin, the Chequamegon Clinic instead offers “Stepping On,” a program much like “A Matter of Balance.” Regularly participating in tai chi also has similar fitness benefits.
“The class was very helpful,” says Ruth, who has thought about coaching “A Matter of Balance” herself. “I would recommend it for every senior.”
Reduce Your Risk
“A Matter of Balance” coach Harriet Halli says a few simple changes can significantly reduce the risk of falling.
- Get rid of the throw rugs. “People catch their heels on them, or (the rugs) slide,” Harriet says. They might look nice around the house, but they’re a hazard.
- Any exercise is better than none at all. Maintaining strength and flexibility by staying active is critical to preventing falls. If you do fall, classes like “A Matter of Balance” can help you regain your confidence and strength.
- Think before you move. It’s a tough adjustment for older adults, Harriet says, but haste can lead to a fall. “When the phone rings, do you rush to the phone? When the doorbell rings, do you rush to the door? But you shouldn’t rush. Think. If it’s important, they’ll leave a message. If it’s important, they’ll wait (at the door).”
- Keep your home well lit. Install additional lighting if necessary. Stairway lights are especially important. If you’re outside after dark, use a flashlight.
- Pay attention. “Like they say people shouldn’t walk and text, for older adults, you shouldn’t even look at an ad (while walking),” Harriet says. “Always pay attention to what you’re doing.”
Equipment Checklist
- Shoes with non-skid soles
- Traction cleats, like Yaktrax, for the winter
- Sunglasses
- Nightlights
- Keychain flashlight
- Non-slip mat in tub or shower
- Bath or shower bench
- Bathroom grab bars