Balancing 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!
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.
Available Classes: Virtual and Outdoor Classes Now Available!! Check the website for additional information: https://www.ballroombasicsforbalance.org
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: $20/month
Monona Senior Center Tai Chi & Ice Cream (Outdoors)
Instructor – Jody Curley
Grand Crossing Park, 6320 Inland Way (intersects Bridge Rd.), Monona
Seven Mondays, 11:00am – 12:00pm
June 6, 13, 20, 27; July 11, 18, 25
For registration information, contact Monona Senior Center, 608-222-3415
Cost: $5 per class
Olbrich Botanical Gardens Tai Chi Meditation (Outdoors)
Instructor – Jody Curley
3330 Atwood Ave., Madison
Mondays, 6:00pm – 7:00pm
Two five-week summer sessions in the Gardens
June 13 – July 18 (no class July 4); July 25-August 22
Register through Olbrich Botanical Gardens, http://www.olbrich.org, 608-246-4550
Verona Senior Center Cup of Chi (Zoom)
Instructor – Jody Curley
Tuesdays, 11:30am – 12:15pm
Ongoing
For registration information, contact Jody Curley – jodycurley@gmail.com
$5 per class
Monona Senior Center Cup of Chi (Zoom)
Instructor – Jody Curley
Thursdays, 11:30am – 12:15pm
Ongoing
For registration information, contact the Monona Senior Center, 608-222-3415
$5 per class
Verona Senior Center Tai Chi Balance (Zoom)
Instructor – Jody Curley
Fridays, 11:00am – 12:00pm
Ongoing
For registration information, contact Jody Curley, jodycurley@gmail.com
$5 per class
Tai Chi Chuan Short Form and Long Form (Alternating Zoom and Outdoors)
Instructor – Jody Curley
Saturdays, 10:00am – 11:00am, William CC Chen 60 Movements Short Form
Saturdays, 11:15am – 12:00pm, 132 Movement Yang Style Long Form Review
For registration information, contact Jody Curley, jodycurley@gmail.com
$5 per class
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@
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@
Mindful Movement:
Program designed for seniors but open to any adult interested.
Get Movin: A gentle exercise program for every fitness level.
Instructor: Venus Washington
Website: http://www.venuswashington.com https://www.youtube.com/channel/UCBFmfieqTuCIwk8CWqllJeA
*Please check website about virtual class availability
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!
Instructor: Carly Schuna
Website: https://madisoncircusspace.com
*Classes on hold now due to COVID-19
Movnat Madison’s Age Adventurously Class:
This class focuses on learning natural movement techniques to improve physical competence i.e. increased strength, improved balance and agility. Workouts are also designed to improve bone density and increase stamina.
This class will empower you to move confidently and overcome any fear of movement that you may have so you can be free to Age Adventurously.
Instructor: Rock Hancock
Location: 4678 Cottage Grove Rd., Madison
Mondays & Wednesdays starting September 19, 2022 from 9:00am – 9:45am
Website: http://www.movnatmadison.com
Tai Chi Center of Madison
Tai Chi Fundamentals – The Tai Chi Fundamentals Program offers a clear system for mastering the basics of tai chi while retaining the integrity of traditional Yang Style tai chi (Cheng Man Ch’ing lineage). This program is designed to make tai chi clear and accessible for beginners with a wide range of abilities, and for experienced practitioners wishing to refine essential groundwork.
ROM Dance/Gentle Exercise- The ROM Dance is a gentle mind/body exercise and relaxation program designed especially for people with pain and other physical conditions which may limit movement. “ROM” stands for Range-Of-Motion exercises recommended by doctors and therapists to help keep the joints flexible. The ROM Dance incorporates these movements with basic mind/body principles from tai chi, and is accompanied by quiet music and a verse that evokes light, warmth and well being.
Instructor: Rachel Sandretto
Websites: http://taichicenterofmadison.com/fund.shtml http://taichicenterofmadison.com/rom.shtml
*Please call for information about in-person and virtual classes 608-663-8299
Yang (Cheng Man Ch’ing/Taiwan Form) All Levels – Tai chi is a form of qigong (energy cultivation). Based in martial arts movements, tai chi provides training in proper body mechanics and natural alignment. It fosters a relaxed body and a peaceful state of mind, which are essential ingredients for cultivating healthy energy or qi.
Instructor: Doug Brown
Website: http://taichicenterofmadison.com/yang.shtml#cheng
*Please call for information about in-person and virtual classes 608-663-8299
Yang 1 Beginner Tai Chi
Yang 2 – 3 Intermediate Tai Chi
Tai chi is a form of qigong (energy cultivation). Based in martial arts movements, tai chi provides training in proper body mechanics and natural alignment. It fosters a relaxed body and a peaceful state of mind, which are essential ingredients for cultivating healthy energy or qi.
Instructor: Bruce Aunet
Website: http://taichicenterofmadison.com/yang.shtml
*Please call for information about in-person and virtual classes 608-663-8299
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
Unique Steppin’ with Roy Jones (in partnership with Madison School & Community Recreation)
Instructor – Roy Jones
Madison School & Community Recreation (4620 Cottage Grove Rd., Madison)
Saturdays from 1-3pm starting August 20 (except holidays)
The class is free (donations accepted), but registration is required. Call MSCR at 608-204-3000 or visit www.mscr.org.
