CLASS DESCRIPTIONS

Stepping On

At Whole Home Innovation Center, we are committed to helping people live safer, healthier lives at home. Stepping On does just that—in a positive, fun format.

Stepping On is a falls prevention workshop that meets two hours a week for seven weeks. Trained leaders coach you to recognize your risk of falling and help you build the balance, strength and practical skills you need to avoid a fall. Gain the confidence to stay active in your community and do the things you want to do.

Who this is designed for:

  • People 60 or older who live independently

  • People who have fallen, are concerned about falling, or worry about someone in the home

 

Who this is NOT meant for:

  • People who use a wheelchair full time

  • People living with dementia or cognitive impairment

 

What to expect:

  • 2 hours a week of interaction with facilitators and guest experts (and a snack break!)

  • Exercise instructions and practice

  • Physical items on display

  • Easy weekly homework

  • A free home assessment offered by our Whole Home Experts

 

Stepping On is a falls prevention workshop which, according to research, is proven to reduce falls by 30%.

 

Topics include:

  • Balance and strength exercises and how to advance exercises

  • Home hazards and solutions

  • Vision and falls

  • Community safety, getting out and about

  • Shoe and clothing hazards

  • Medication management, bone health, and better sleep

  • Follow-up home visit (free home assessment)

 

Guest experts include:

  • Physical therapist, vision expert, pharmacist, housing professional

  • Community safety expert (ofter a firefighter/EMT)

Register Now for our FREE Series!


Call our Stepping On hotline at 513-482-5105 or email events@wholehome.org


In-person and Zoom-based options available in April and in June

TAI CHI

General Program Information

Tai Ji Quan: Moving for Better BalanceTM (TJQMBB; formally known as Tai Chi: Moving for Better Balance) is an evidence-based fall prevention program derived from a contemporary routine known as Simplified 24-Form Tai Ji Quan (pronounced tye gee chuwan). TJQMBB consists of an 8-form core with built-in practice variations and a subroutine of Tai Ji.  

 

Program Objectives

To improve strength, balance, mobility and daily functioning, and prevent falls in older adults and individuals with balance disorders.

Intended Target Population

  • The primary focus is on community-dwelling older adults and people with a history of falls, balance disorders, leg muscle weakness, abnormal gait or walking difficulty.

  • The program is able to accommodate people with a mild level of mobility difficulty (e.g., people who are occasional cane users).

Instructors

Background requirement: Experience working with and teaching physical activity to older adults is preferred. Knowledge or previous training/practice experience in Tai Ji Quan is not required.
Training content: Covers program objectives, core training protocols, and implementation topics.

Training curriculum: Offers both a 2-day training workshop (required) and three 1-day follow-up refresher courses, with the first being conducted within 2 months, the second within 4 months, and third within 6 months following the 2-day workshop (highly recommended).

Outcomes: At the end of the 2-day training workshop, trainees will have a functional understanding of the TJQMBB program, including its training components, and be familiar with forms/movements in both the core and sub-core protocols, and class teaching emphases and fidelity criteria. The trainees are expected to teach a class, as soon as practical, following the workshop to reinforce the knowledge and skills learned during the training program.

Certificate: A certificate is awarded to trainees to indicate successful completion of the training program.

 

Training Protocol

Class practice: Each class session consists of three parts: (1) brief Tai Ji Quan-based warm-up movements, (2) core practice emphasizing integration of individual forms, variation in forms, and mini therapeutic movements and (3) a brief period of breathing cool-down exercises.
Teaching emphasis: Self-initiated and coordinated movement sway around ankle and hip joints with control of the center of gravity, rotational weight shifting initiated by the trunk, and eye-head-hand coordination are key elements of the program.

 

Practice parameters: A full 60-minute class session conducted at least twice per week for 24 consecutive weeks or longer.
Teaching evaluation: TJQMBB instructors are expected to adhere to the program’s training protocol. Thus, a fidelity checklist is available to provide standardized, peer-to- peer instructor evaluation criteria.

Class Set Up


Space and equipment: A room with approximately 500 square feet, equipped with armless, slide-resistant chairs.
Recommended class size: 8-15 students.
Student clothing preference: Students are encouraged to wear loose, comfortable pants and top; flat-soled shoes.
Materials for students: A student version of the program DVD for home practice and reference is available upon request from ORI for a nominal fee – recommended for distribution 8-12 weeks after the first class session.

Program Materials

The following materials are available:

  • Instructor DVD (2 disks)

  • Student DVD (1 disk)

  • Other program and teaching materials are accessible to trained instructors at:

  • tjqmbb.org (Registration is required)

Target Health Outcomes

Recommended measures: Timed Up&Go, Functional Reach, 50-foot speed walk, and number of falls.
Expected outcomes: Consistent class attendance (at least 70% of available class sessions) is expected to result in improvement in balance and mobility and reductions in the incidence of falls.

Program Costs

Instructor training costs: Currently the following two formats are available:

  • On-site group rate (≤15 trainees): the trainer fee ranges from $800 (for authorized trainers) to $1,500 (for training by the program developer) per day, plus travel-related expenses.

  • Individual rate (for classes conducted at ORI): $200 per day per trainee (training fee only; travel-related expenses for trainees are not included)

Class implementation costs: Expenses include hourly instructor pay and room rental, if applicable.

Program Technical Support

Technical support is provided through following channels:

  • Materials available at the website (tjqmbb.org) are updated on a regular basis.

  • Consultations with the program developer – Fuzhong Li, Ph.D., fuzhongl@ori.org and/or local authorized trainers.

Program Cost-Effectiveness

A preliminary study shows that Tai Ji Quan is potentially a very cost effective approach to preventing falls in people with Parkinson’s disease.

MATTER OF BALANCE

General description of program

A Matter of Balance (MOB) acknowledges the risk of falling but emphasizes practical coping strategies to reduce this fear. These include:

  • Promoting a view of falls and fear of falling as controllable

  • Setting realistic goals for increasing activity

  • Changing the environment to reduce fall risk factors

  • Promoting exercise to increase strength and balance.

The workshop is conducted over eight sessions, meeting weekly or twice weekly for two hours per session. Meetings are led by volunteer lay leaders called coaches. A Master Trainer is responsible for teaching the Matter of Balance curriculum to the coaches, providing them with guidance, a coach observation visit, and support as they lead the Matter of Balance classes. A Guest Healthcare Professional visit to the community class may be arranged by the Master Trainer.

Program goal

  • The program’s goal is to reduce fear of falling, stop the fear of falling cycle, and increase activity levels among community-dwelling older adults.

Reasoning behind the program design and elements

  • Studies indicate that up to half of community dwelling older adults experience fear of falling (Howland, Peterson, Levin, Fried, Pordon, & Bak, 1993), and that many respond to this concern by curtailing activity (Tinetti & Speechley, 1989).

  • A majority of falls occur during routine activities.

  • Falls usually are not caused by just one issue.

  • A large portion of falls are preventable.

  • Being inactive results in loss of muscle strength and balance. It can also compromise social interaction and increase the risk for isolation, depression, and anxiety. Fear of falling can actually contribute to falling.

  • MOB acknowledges the risk of falling but emphasizes practical coping strategies to reduce this concern. Participants learn to view falls and fear of falling as controllable and set realistic goals for increasing activity.

  • Participants also find ways to change the environment to reduce fall risk factors and learn simple exercises to increase strength and balance.

  • The group format provides an opportunity for people with a common problem to learn from each other and to help each other deal with the shared problem of fear of falling.

Target population

  • 60 or older, ambulatory, able to problem-solve

  • Concerned about falls

  • Interested in improving flexibility, balance, and strength

Essential program components and activities

  • Group discussion

  • Problem-solving

  • Skill building

  • Assertiveness training

  • Exercise training

  • Sharing practical solutions

  • Cognitive restructuring—learning to shift from negative to positive thinking patterns or thinking about something in a different way.

Length/Timeframe of program

  • Eight two-hour sessions

Recommended class size

  • 8 - 12 participants (minimum of 8, maximum of 14)

Desired outcomes

  • View falls and fear of falling as controllable

  • Set realistic goals for increasing activity

  • Change participants’ environment to reduce fall risk factors o Increase strength and balance through exercise

Measures and evaluation activities

  • Initial survey (given during the first class) with questions regarding falls management, exercise levels, and background information.

  • Last class survey; repeat of questions regarding falls management and exercise levels.

  • Last class evaluation with questions concerning comfort in talking about fear of falling, changes made to environment, comfort in increasing activity levels, plans to increase activity levels, and background information.

Health Outcomes and Evidence Supporting Health Outcomes

 

After completing A Matter of Balance:

  • 97% of participants are more comfortable talking about fear of falling

  • 97% feel comfortable increasing activity

  • 99% plan to continue exercising

  • 98% would recommend MOB

Preliminary findings of the participant outcome evaluation indicate that there were significant improvements for participants regarding their level of falls management (the degree of confidence participants perceive concerning their ability to manage the risk of falls and of actual falls); falls control (the degree to which participants perceive their ability to prevent falls); level of exercise; and social limitations with regard to concern about falling. These measures indicate that the program has been successful to date in reducing the fear of falling by increasing participants’ confidence that they can manage falls risk better and actual falls if they occur and that they can take action to help reduce the risk of falling. In addition, participants indicated that their concerns about falling are interfering less with their social activity, and they report that they have increased their exercise levels (Healy, McMahon, & Haynes, 2006; Healy, Peng, Haynes, McMahon, Botler, & Gross, 2008).

YOGA

Benefits of Yoga for Seniors

  • Strengthened bones. Yoga for seniors can help prevent the onset of osteoporosis, which causes bones to become brittle or weak. 

  • Reduced stress. 

  • Improved sleeping habits. 

  • Enhanced balance, flexibility, mobility and strength. 

  • Lessen the risk for depression. 

  • Alleviate aches and pains.

 

An Introduction to Yoga for Seniors

This gentle introduction to yoga helps you understand how to move and stretch in a way that is safe and most beneficial to you and your body. Basic principles of yoga that you can carry with you into any class or do at home..
 

Chair Yoga for the Upper Body

This beginner's yoga class is all done in a chair. You would be surprised how much you can do! Learn how you can stretch most of the major muscles of the upper body in a thorough and effective way.   

Chair Yoga for the Lower Body

Learn to also effectively stretch and strengthen the lower body while sitting in a chair. In this chair yoga session, learn various techniques and how it’s done including how to stretch the back, front and sides of the legs, as well as the hips and lower back, which will help encourage blood flow to your feet and strengthen your balance and body awareness.