Fall Prevention Classes: Low Risk

Two older white haired men bowling

Balance and Strength Exercises

Research shows that to reduce chances of falling, people must include balance and strength exercises that are progressive (get more challenging over time), and that are practiced for at least 50 hours over 15 weeks. Anyone interested in preventing falls should add these activities to their daily and weekly routine. And it’s important to keep going – any improvements to balance can be lost quickly if we don’t keep it up. And keep walking, swimming, stretching – or moving any way you like – it’s worth it!

Classes listed below with a next to them have been evaluated and include the criteria to be considered “balance-enhancing” meaning these classes help improve balance.

Ballroom Basics for Balance™

Challenge your balance and make it better with basic moves of ballroom dance!  Research shows that dance is one way to improve balance and reduce falls. This class is for you if:

  • You want to get better at walking or moving around on various surfaces, both inside and outside (like carpets, grass, and snowy walkways).
  • You have had at least one fall in the past year or have a fear of falling.
  • You are able to participate in medium-difficult activity without major health symptoms (like chest pain, shortness of breath, or dizziness).
  • You are able to move about on your own with or without a device to help you.
  • You can hear and see well enough to participate in a group class.
  • You are interested in having fun!

You will learn basic movements of traditional smooth and Latin style ballroom dances with and without music; you can practice on your own or with a partner in this group class.  We will learn to dance while learning about improving balance.  No experience or partner needed! Taught by physical therapists and other health care professionals.

2024 Available Classes: Virtual, In-Person, & Outdoor Classes Now Available!! Check the website for additional information: CLICK HERE!

 Black Power Dance

Madison Circus Space, 2082 Winnebago St., Madison
Instructor: Francis Medrano
Cost: Varies
For more information, email francismedranot@yahoo.es; Facebook Page: Black Power Dance
 

 Graham Beginning Adult

Kanopy Dance Studio, 329 W. Mifflin St., Madison
Instructor: Robert Cleary
Cost: Varies based on tuition period
For more information, email info@kanopydance.org or call 608-255-2211
 

 Low Flying Trapeze for Older Adults

Madison Circus Space, 2082 Winnebago St., Madison
Instructor: Hildy Bee
Cost: Varies 
For more information, email hildybee@gmail.com or visit www.madisoncircusspace.com  
 

 Basics of Aikido

Aikido of Madison, 2219 Atwood Ave., Madison
Instructor: Barb Brown
Cost: Varies 
For more information, visit www.aikidoofmadison.com or call 608-231-3935
 

Middleton Senior Center Chair Yoga, Tai Chi, and Strength/Flexibility Classes

Middleton Senior Center, 7448 Hubbard Ave., Middleton
For more information, visit the Middleton Senior Center HERE or call 608-831-2373 
 

 Virtual Senior Strength and Stretch – Hosted by Newbridge

Mondays and Wednesdays, ongoing
9:00am – 9:45am (except public holidays)
$20/month to access all Monday/Wednesday classes
Contact Becky Otte-Ford to sign up at 608-215-4119 or raonine@gmail.com

 Parkour Senior: Only Soft Landings! 

Travel through your world with joy and creativity! Learn balance and coordination, work on preventing falls, find more flexibility in your body and more movement options for your life! The curriculum is informed by PK Silver, the world’s first and only evidence-based parkour program for older adults. 

Beginner and Intermediate Classes Now Available! CLICK HERE to register and for more information!

Ageless Balance – Virtual

Regain your balance with simple and safe seated and standing exercises that can be modified for any fitness level. Information will be provided about how to prevent falls. This class is designed to improve balance, as well as strength, endurance, and flexibility, while increasing muscle mass and bone density. Free exercise equipment provided when you register.

Virtual classes are Monday, Wednesday, and Friday from 1:30pm – 2:15pm.

Click here to register and for more information: https://agelessbalance.com/class-registration/

Cost: $25/month

 Tai Chi with Jody Curley

Jody Curley, M.A., has been a Tai Chi student since 1983 and a Tai Chi teacher since 1988. She worked as a dementia care specialist for forty years and found that adapting Tai Chi principles of movement combined with self-awareness was extremely helpful in caring for others, as well as for herself. She now focuses on teaching both traditional and adapted Tai Chi movements to older adults (like herself!) for balance and care of body, mind, and spirit, with a particular emphasis on trying easy instead of trying hard. Please see available 2024  classes HERE.   
 

Tai Chi for Arthritis and Falls Prevention Class

This gentle Tai Chi class is designed to improve balance and the symptoms of arthritis. Adults
who are independently mobile with or without an assistive device will benefit from this class.
Even those who don’t have arthritis or balance challenges enjoy this class.
 
Amy Stoddard, Certified TCAFP Instructor
When: Thursdays, 11:00am – 12:00pm drop in and ongoing; donations accepted.
Where: Balancing Meridians, 136 Owen Rd., Monona
Email Amy Stoddard at taichiamystoddard@gmail.com for questions or to attend.
 

Strength Stretch Balance – Virtual

Exercise class done standing and sitting with an emphasis on resistance exercise, mobility and range of motion, and balance (no getting down on the floor)

Instructor: Marlene Storms

  • Mon: 11:00am – 11:50am
  • Tues: 10:30am – 11:30am
  • Wed: 9:00am – 9:50am
  • Thurs: 10:30am – 11:30am

Supplies Needed: armless chair, hand weights, towel or small ball (larger than a tennis ball, smaller than a soccer ball), water; optional: ankle weights

Cost: $50/month per household (includes Plank/Floor classes)

To register, contact Marlene Storms at thedailyfitwithmarlene@outlook.com

Plank/Floor – Virtual

More intense exercise class with emphasis on resistance exercise, mobility and range of motion, and balance

Instructor: Marlene Storms

  • Mon: 9:00am – 9:50am
  • Thurs: 9:30am – 10:20am

Supplies Needed: yoga mat, hand weights, water

Cost: $50/month per household (includes Strength Stretch Balance classes)

To register, contact Marlene Storms at thedailyfitwithmarlene@outlook.com

Mindful Movement

Program designed for seniors but open to any adult interested. Contact Venus Washington for information.

Get Movin: A gentle exercise program for every fitness level. Contact Venus Washington for information.

Instructor: Venus Washington

Website: Venus Washington | Welcome to my Health Coach Site

Madison Circus Space’s Beginning German Wheel

A circus art that uses the wheel, an apparatus made of metal hoops connected with spokes. Completely supervised, this is a fun and totally different way to be active and fit! Check website for class schedule.

Instructor: Carly Schuna

Website: https://madisoncircusspace.com

Tai Chi Center of Madison

The Tai Chi Center of Madison offers various forms of Tai Chi at different levels. Please take a look at the current class schedule for more information HERE. Or call 608-663-8299.

 

Start Exercising: Local Exercising Resources

Elderly man and woman participating in yoga

Safe Communities

2453 Atwood Ave., Ste 210
Madison, WI 53704
Phone: (608) 441-3060
Fall Prevention Classes | Safe Communities Madison, WI (safercommunity.net)
Learn about community resources and classes (both evidence-based and evidence-informed) that could help prevent a fall. Classes include Stepping On, Living Falls Free, Tai Chi Fundamentals, Moving for Better Balance, Ballroom Basics for Balance, and many more!

UW Health Mobility & Falls Clinic Locations

5249 E. Terrace Dr.
Madison, WI 53718
(608) 265-1210
Mobility & Falls Clinic Website

5543 E. Cheryl Pkwy.
Fitchburg, WI 53711
(608) 263-7740
Mobility & Falls Clinic Website

The Mobility and Falls Clinic is for our older adults who may be at risk for losing independence, who are experiencing:

  • Recurrent falls with or without physical injury
  • Fear of falling with functional consequences
  • Declining mobility and function

Madison School & Community Recreation 50+ Programs

(608) 204-3023
http://www.mscr.org/our-programs/50-fitness-programs

MSCR 50+ programs include aqua exercise, strength training, low impact fitness, yoga, Tai Chi, golf, walking clubs and many more at affordable prices.

Local Vision Resources

Elderly man and woman participating in yoga

Local Vision Resources:

Office for the Blind and Visually Impaired
1 W. Wilson St.
PO Box 2659
Madison, WI 53701-2659
(888)-879-0017

Website: OBVI Contact Information | Wisconsin Department of Health Services

Program description: Services for eligible consumers to meet their independent living goals may include:

  1. Vision Rehabilitation Therapy services constitute the broad array of skills needed to teach individuals who are blind or visually impaired to function independently at home and/or in a work environment, and to participate in community life. These include communication techniques, activities of daily living, personal management, home management, leisure management, medical management, indoor orientation, and community integration.
  2. Low Vision Therapy services screen and assess functional visual abilities and visual deficits using specialized evaluation instruments. In collaboration with an ophthalmologist and/or optometrist who manage eye health and treatment, a Low Vision Therapist provides training in the use of low vision equipment, techniques, and environmental modifications for enhanced visual functioning.
  3. Orientation and Mobility services are provided in a sequence of instruction to individuals with visual impairment in the use of their remaining senses to determine their position within the environment, and in techniques for safe movement from one location to another.
  4. Accessible computer technology service providers, specific to computer accessibility for individuals who are blind, help individuals with visual disabilities acquire and use appropriate accessible computer technology to assist them in activities of daily living, employment and education.
  5. Information and referral about and to community resources, including peer support groups, that will help meet individualized consumer needs.
  6. Assisting the consumer in understanding the medical and psychosocial aspects of visual impairments, and provide individual advocacy training.
  7. Other independent living services.

 

UW Health Eye Care Clinic
2880 University Ave
University Station
Madison, WI 53705
(608) 263-7171

Website

Program Description: Provides eye exams (only) for uninsured and underinsured patients. (Lions Club may cover cost of glasses, for City of Madison residents only). Referrals are made from outside agencies or clinics, including, but not limited to: Access Community Health Centers, MEDiC Clinics, Porchlight, Public Health Madison and Dane County, Safe Haven Transitional Housing, The Salvation Army and school nurses. Clinic is run by two residents and one faculty once a month. Appointments should be made by referring clinic following a financial screening. Patients requiring a follow-up appointment during regular clinic hours will be billed a full-fee clinic visit. Financial arrangements can be made by contacting UW Hospital and Clinics Business Office.

 

Wisconsin Council of the Blind and Visually Impaired
754 Williamson Street
Madison, WI 53703
(608)255-1166

Website: http://wcblind.org/

Program Description: Online catalog, Sharper Vision Store, providing adaptive products for people with vision loss

  • Braille and tactile aids (equipment sales, training, information, client evaluation, and product demonstration)
  • Low vision aids (equipment sales, training, information, client evaluation, and product demonstration)
  • Daily living aids (sales, training, information, client evaluation, and product demonstration)
  • Blind mobility aids (sales, training, information, and client evaluation)