REHOBOTH BEACH, Del. - The pandemic has limited movement for everybody, but it's causing problems for the elderly, who could suffer serious consequences from falling. Rise Fitness + Adventure works closely with seniors to improve their balance, strength, and mobility.
"Fall prevention doesn't happen just with our seniors, it is more prevalent and you hear about it more. The circumstance and repercussions of falling is more severe for the elderly," said Amanda Peters, co-owner of Rise.
The gym holds a group fitness class for those who suffer from Parkinson's disease. The class offers balance and strength training exercises, which can reduce the risk of falling. However, Peters says anyone who comes in the gym is "working in some regard on their balance and stability."
"It wasn't until I started doing those classes, both the Parkinson's and personal trainer, that I realized how vulnerable I was to the risk of falling. I thought I was physically fit and stable, and then I realized I wasn't," said Robert Kirby, a member at Rise.
Peters says early awareness of your body and paying attention to your environment are easy fixes when it comes to fall prevention.
"What's hard is to watch yourself, and to be aware of yourself. So realizing when you're making accommodations in your movement, or when you're losing stability, and then coming to us and asking for help," said Peters.
Rise offers assessment from trainers, where they look at the elements of your physical health and put a plan together. That plan could include group fitness, working with a personal trainer, or exercises to do on your own.
After Kirby's Parkinson's diagnosis, his neurologist recommended he attend Rise and exercise to slow progression of the disease. Kirby says Rise has changed his life.
"I can stand on one leg for 10 seconds or more, before I couldn't do that at all. I can do weights and stuff, it was remarkable for me," said Kirby.
These tips are not just for the elderly, but for all ages and all skill levels. Trainers look at gait, posture, and ankle strength. Peters says, "Not every movement is straight ahead and behind. You can move side to side, adding emphasis on movement outside of that front to back plane." You will have more control in every day movement by strengthening your core. Maintaining good posture is also very important.
If you want to work on your posture or stability, Rise has many available options. Click here to visit the gym's website.
Below are a few exercises to help with different muscle groups:
Core Stability: Bird Dog, Dead Bug
Hip Strength: Hip Abductor
Calf Strength: Calf Raises
Leg Strength: High Knee, Step Up Taps to Step Ups, Single Leg Balance