Fall Prevention for Older Adults

There are several fall prevention programs and classes offered across the state.

The following fall prevention programs are evidence-based and have been shown to help older adults:

• decrease falling,
• decrease the fear of falling,
• increase physical activity
• increase strength, flexibility, and balance.

Some classes have also helped increase participants' social well-being and thinking ability.

Target Audience: 

• Those at intermediate to moderate risk of falling, and those with a fear of falling

Goals:

• Acknowledge the risk of falling while developing practical coping strategies to reduce the fear of falling
• Learn and participate in fall prevention exercises

Structure:

• In-person or Virtual Options
• Two Lay-Coaches for 8-12 participants
• Meets for eight, 2 hours sessions
  • Either 1 session/week for 8 weeks or 2 sessions/week for 4 weeks

Where can I find this class?

Sioux Falls
Location: a variety of locations offer AMOB
Contact number: 605-333-4440
Website

Madison
Location: Interlakes Senior Citizen Center
Address: 822 SW 10th St. Madison, SD 57042
Contact number: 605-256-8915
Website

Winner
Location: Winner Regional Health
Address: 745 E. 8th St. Winner, SD 57580
Contact number: 605-842-7304
Website 

Target Audience:

Sedentary older adults at all ability levels, in a variety of settings, including certified nursing facilities, assisted living, independent living, and community senior centers

Goals:

• Improve and/or maintain mobility and independence
• Learn and use health information focused on falls reduction and other health-related behaviors
• Engage older adults in social settings

Structure:

• Can be delivered by printed version or mobile app
  • This provides a versatile option for organizations with multiple facilities
• 10-week program
  • Play twice a week on non-consecutive days, 45-60 minute sessions

Target Audience:

• Appropriate for people that are low fall risk
• Community-dwelling adults (65+) and people with/without a history of falling

Goals:

• Improving flexibility, strength, and balance in Instructors

Structure:

• Led by fitness, exercise science, and healthcare professionals who complete SAIL instructor training
• 55 minutes, 2-3 times weekly, ongoing
  • Warm-up: 3-5 min
  • Aerobics: 18-20 min
  • Balance exercises: 10 min
  • Strength exercises: 15-18 min
  • Stretching & fall prevention education: 8-10 min

Where can I find this class?

Sioux Falls
Location: Midco Aquatic Center
Address: 1601 S. Western Ave.; Sioux Falls SD 57105
Contact number: 605-367-7665
Website

Sioux Falls
Location: Active Generation Main
Address: 2300 W. 46th St. Sioux Falls, SD 57106
Contact number: 605-336-6722

Sioux Falls
Location: Active Generation East
Address: 5500 E. Active Generations Way, Sioux Falls SD 57110
Contact number: 605-275-7690

Target Audience:

• Appropriate for beginners

Goals:

• Improve health through slow, gentle, intentional movements
• Benefits include: pain relief, improved balance, reduced fall risk, improved muscle strength and flexibility
• Integrates both mind and body, mood-boosting exercise

Structure:

• 16 sessions (once or twice a week)

Target Audience:

• Open to any adult 18+

Goals:

• Improve mobility and reduce pain, especially for those who are sedentary, experience joint pain or arthritis 

Structure:

• 6-week workshop, 18 sessions
• Each 1-hour session includes health education, group discussion, stretching, and walking

Learn more about Walk with Ease

Target Audience:

• Older adults

Goals:

• Help older adults at all levels of fitness become more active, energized, and empowered

Structure:

• Continuous model, tracking progress with fitness checks
• Each 1 hour session includes: a warm-up, aerobic workout, cool-down, strength training workout, stretching workout, balance exercises, and social opportunity

Reality: Many people think, "It won't happen to me." But the truth is that 1 in 4 older adults fall every year in the U.S.

Reality: Falling is not a normal part of aging. Strength and balance exercises, managing your medications, having your vision checked, and making your living environment safer are steps to prevent a fall.

Reality: Some believe the best way to prevent falls is to stay home and limit activity. Not true. Performing physical activities will actually help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health. 

Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards such as clutter, throw rugs, and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs, and non-slip paint on outdoor steps.

Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you've been a "couch potato" your whole life, becoming active now will benefit you in many ways — including protection from falls.

Reality: Taking any medication may increase your risk of falling. Medications affect people in many different ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.

Reality: Vision is another key risk factor for falls. Aging is associated with some forms of vision loss that increase the risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision, programs and assistive devices that can help. Ask your optometrist for a referral.

Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.

Reality: Fall prevention is a team effort. Bring it up with your doctor, family, and anyone else who can help. They want to help you maintain mobility and reduce your risk of falling.

Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, installing safety features like grab bars or walk-in bathtubs, finding a fall prevention program in the community, or setting up a vision exam.

(source: https://www.ncoa.org/article/debunking-the-myths-of-older-adult-falls)