Do you ever feel worried about your balance? From the age of 50, our balance declines. This can present in many ways, and at first, we don’t notice balance stealthily creeping away from us. Have you noticed that you need to sit down to put your shoes on when you used to do it standing? Can you still stand on one leg to pull a sock on or do you stoop to rest a heel on the ground whilst pulling the sock over your toes? Maybe stepping sideways on an uneven pavement sets you off balance? Or perhaps when you turn briskly because someone called your name… does that make you feel unsteady? Worse still, you may have suffered a fall and it has knocked your confidence to go out alone.
Well did you know there is a ‘balance class’ right here on your doorstep? In fact, many exercise classes in the Settle area look after our balance; Pilates, yoga, tai chi, line dancing… and any exercise that keeps your legs strong will help keep the balance gremlins at bay.
The class I want to tell you more about is called Otago Exercise Programme (OEP). Strange name, you might think! The OEP was developed and tested by the New Zealand Falls Prevention Research Group in Otago, New Zealand to reduce falls in older persons. Evidence-based, it has greatly helped frailer adults over the age of 80 at risk of falling, increasing leg strength, teaching balance exercises as well as falls awareness. However, OEP has also benefitted far younger participants who detect a change in their steadiness and want to do something to slow the decline of balance.
So what does the OEP involve? The 1-hour class consists of a warm up/pulse raiser, 5 mobility exercises for the neck, back and ankles, 5 leg strength exercises, some with ankle weights, and 12 balance exercises which are done standing, using a support, usually a chair. Evidence shows that doing Otago once a week in class and twice more at home each week, there is a huge improvement in leg strength, a 33% reduction in falls, more confidence to go out, better posture, steadier getting up/sitting down and improved stair climbing. Otago can be worked into daily routine quite easily and can be life changing. If you would like to have a chat about whether the Otago course is right for you, I’ll be happy to chat about it, so please do get in touch (07966 981985) or find us standing on one leg at Settle Area Swimming Pool in the Fitspace Hub, Wednesdays 2pm.
Jo Wulf – Qualified OEP Strength & Balance Instructor – Later Life Training
I’ll leave you with some positive feedback from participants:
I feel my balance is improving. I have a weaker left leg and feel it is stronger now. I also joined a Nordic walking class and have found new confidence in using poles for stability.
The class is fun to be in and Jo encourages us to enjoy each other’s company. We usually finish with tea and cake. Progression is built into the class, so I always feel challenged.
I joined the class to improve my balance and posture and counter the effects of rheumatoid arthritis. I enjoy the exercise, humour and chat!
Being part of a class motivates me. I found the knee bend exercise particularly useful when I had to have an emergency hip replacement. The Airedale Hospital consultant complemented me on my leg strength…this was due to Otago!
Since Jo taught me the sit-to-stand exercise, I have not ever flopped into my chair. Now I always sit down carefully and get up with a technique that makes me feel confident.
