New Program at the JCC Promises Better Balance for Seniors

For seniors, the biggest challenge to maintaining an independent lifestyle is falling. In fact, falls are the fifth leading cause of death for adults aged 65 years and older. "One out of three older people falls each year. According to the Center for Disease Control and Prevention "Falling once doubles your chances of falling again."

Now, a unique new movement program focuses exclusively on this all-important issue. "Balance 'n Mobility" is the brainchild of Deirdre Pachon, who has been teaching exercise to seniors for over 30 years while continuously refining her skills and following the latest research. A certified personal trainer and group fitness instructor, Deirdre recognized that most senior fitness classes do not devote enough time, attention, and expertise to developing the skills that help prevent falls. Her program is already producing positive effects among her clients, as long as they follow her last crucial instruction: practice, practice, and practice some more!

Contrary to popular opinion, research shows that conventional walking is not the best way to protect against a fall. Instead, try what Deirdre calls "Pattern-Walking"--sequences of multi-directional step patterns that increase in complexity and repetition. For example, you may step wide then narrow across front and back while consistently traveling in a forward direction. These movement patterns are performed on a long mat roughly 4 feet wide by 20 feet long with a grid taped on top. When a new pattern is introduced numbers are placed on the mat. Once the pattern is memorized, the numbers are gradually taken away.

The classroom is set up using a circuit format so other more common balance exercises can be included, such as practicing heel-to-toe walking, single leg stand, and walking around or over obstacles. Members move from station to station, individually, paired, or in small groups, while repeating 2-3 sets of each balance exercise. With enough practice, confidence improves along with functional ability, mental agility, and lower body strength. Participants often report back to Deirdre and to each other which strategy they used to prevent a misstep. This process encourages social interaction and is mentally and physically engaging. The class is 75 minutes long and includes musical accompaniment. The programs are designed to slow down the aging process as it relates to balance and mobility. If you would like to see "Balance N Mobility" in action, you are welcome to observe at JCC of Mid-Westchester in Scarsdale NY. www.jccmw.org or contact Deirdre at [email protected] or by phone 914 260-3165.