Community Resources – What Program is Right for Me?

All Stepping On Falls Prevention Workshops are Cancelled Until Further Notice Due to COVID-19. While we are not offering workshops to improve balance at this time, please remember that it’s important to keep moving at home during this time of social distancing. Please Click Here for examples of some exercises you can do at home that will help with balance. If you have concerns about balance, home safety, or falls during this time of social distancing and would like to speak with a trained Stepping On leader, please call Ron Dorr at 608-212-9120 between 10am – 12pm Monday through Friday.

Select a risk level for falls

Physical Therapy

Stepping On™

NoFalls™
Tai Chi Fundamentals™
Moving For Better Balance
Balancing Act
Living Falls Free

Tai Chi (Traditional)
Standing Strength & Balance Classes
Dance, Bowling, Golf, Ping Pong, Badminton

High Falls Risk Classes & Therapies

Referral to Physical Therapy

You may want to consider a physical therapist, preferably one with special training on older adult falls. Many physical therapists are trained to find out why you/your patient is falling, and help them with recovery solutions, such as strength and balance exercises to help reduce the chance of falling again.  One physical therapy program that has been shown to reduce falls among older adults is the Otago Falls Prevention Program (developed in New Zealand).

Medium Falls Risk Classes & Therapies

Stepping On™

Stepping On is an evidence-based workshop meeting once per week for seven weeks, two hours per week, with a reunion class three months later. The class is led by trained leaders who work with you and your classmates to help improve your balance and reduce your risk of falling by reviewing medications, exploring the role of vision and falls, teaching strength and balance exercises, and offering help to improve your safety at home. Members of the class support each other’s efforts to take action to prevent falls. Older adults who may have balance problems or fear of falling are the best fit for this class. According to studies, people who complete Stepping On classes see a 31% reduction in falls. A Stepping On workshop costs $35 for the seven week session and includes the reunion class.

An additional 15-30 minutes will be added to the first class of the workshop series to complete paperwork (surveys and data collection).

For research on Stepping on from the CDC, click here.

Available Workshops: All Stepping On Falls Prevention Workshops are Cancelled Until Further Notice Due to COVID-19. While we are not offering workshops to improve balance at this time, please remember that it’s important to keep moving at home during this time of social distancing. Please Click Here for examples of some exercises you can do at home that will help with balance. If you have concerns about balance, home safety, or falls during this time of social distancing and would like to speak with a trained Stepping On leader, please call Ron Dorr at 608-212-9120 between 10am – 12pm Monday through Friday.

Tai Chi Fundamentals™

Available Classes:

Madison Senior Center – Participants encouraged to take Goodman Community Center’s Virtual Tai Chi Class (call 608-241-1574 for information)

Goodman Community Center: Tai Chi Fundamental Form – Please call Goodman Community Center for information about virtual Tai Chi (608) 241-1574

Madison School and Community Recreation (MSCR): Tai Chi-Multiple Styles
All classes at MSCR are cancelled for the summer; fall is yet to be determined.

Medium Low Falls Risk Classes & Therapies

Ageless Outdoor Balance & Mobility Class (offered by Cottage Grove Parks & Recreation (don’t have to be a resident of Cottage Grove to participate)

Thursday, September 10 from 10:00am – 10:45am (Rain date is September 17)

FREE (Must pre-register by calling 608-839-8968)

Learn how to improve your balance safely in the company of others outdoors. A chair will be provided for you, and you will receive a new exercise band that you can take home with you. Just bring yourself, water, face mask, and a friend! Modifications are provided for all ability levels.

Living Falls Free

Living Falls Free is a practical falls risk reduction exercise class. Course content includes learning the exercises of the as well as learning falls reduction strategies specific for your life. Class includes a take-home exercise program and pre/post performance testing. This is a moderate level class with walking, rocker boards, strength work and exercise at standing, chair and floor level. Gait dynamics and movement technique are emphasized.

Available Classes: No available classes at this time

Balancing Act

This program is designed to increase balance and decrease the risk of falling by using tai chi movements and principles. Standing and chair-based exercises are adapted to individual needs. Classes are held at Madison School & Community Recreation locations.  Click here to visit the MSCR website for more details.

Available Classes: All MSCR Classes Cancelled for Summer 2020; fall yet to be determined

Madison School and Community Recreation (MSCR)
MSCR offers multiple classes which can improve balance and help prevent falls. The “B” (for balance) symbol identifies exercise classes that help prevent falls in older adults. The “B” classes incorporate both balance and strength training. Scientific literature has shown balance training to be the best exercise for fall prevention.

https://www.mscr.org/our-programs/50-fitness-programs

Low Falls Risk Classes & Therapies

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: No classes at this time. Please check back here for videos to do at home and for updated information: https://www.ballroombasicsforbalance.org

Steppin’ Classes

Available Classes: No Line Dancing and Steppin’ Classes available at this time

 

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 Barefoot Fitness Class:

Natural movement fitness classes combine breath work, mobility, strength training, and cardio. In each class, you will be exposed to a variety of movements such as manipulative skills (lifting, carrying, throwing and catching) and locomotive skills (walking, running, balancing, jumping, vaulting, and climbing). Adjustments can be made to allow participants to work at their current level. Their coach is uniquely qualified to help you progress in these natural movements so you can reclaim your health and movement freedom.

Instructor: Rock Hancock

Website: http://www.movnatmadison.com

*Classes are both in-person and virtual at this time

 

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 Stretch and Strength – 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

Virtual Senior Stretch and Strength – hosted by Madison School & Community Recreation

Tuesdays, September 8 – November 24 from 2:00pm – 3:00pm
Cost: $42
To register, contact MSCR at 204-3023 or e-mail mrherring@madison.k12.wi.us

Thursdays, September 10 – November 19 from 9:00am – 10:00am
Cost: $39
To register, contact MSCR at 204-3023 or e-mail mrherring@madison.k12.wi.us