1 R Special Advertising Section | Sunday, October 23, 2022 11 !"#$%&'((%)*$+$,-./,%.0%-#$%1/'(2% ,/-%-#$%3'(',4$%.-0$(&56 7$'1',%8'002%9:1'*4',$%;/1' exercise to reduce a person’s risk of falls, they must accumulate 50 hours of balance practice. Afterward, the clinic places a strong emphasis on helping patients continue at home —with a goal of having it evolve into a lifelong routine, whether through community classes or online streaming options. Phelan and Cosley agree that if folks can do one thing, they should engage in fall-prevention exercises over the long haul in order to maintain the protective effects of good balance. “Fall prevention exercise puts a huge emphasis on balance and making sure people have optimal strength in their lower extremities and core, because strength is foundational to good balance,” Phelan says. And both note that tai chi is one of the best options, because it has strong research behind it for preventing falls, fall-related injuries and reducing fear of falling. Yoga is another recommended form of movement, since it builds strength and stability and improves balance and coordination, too. Companies like Sugarcane Yoga — offering private sessions in the Greater Seattle area, and online content available from anywhere —make classes accessible to clients of all ages. Sugarcane’s founder-owner Meagan Lass believes that the benefits of a consistent yoga practice as we age are plentiful. In addition to all the physical payoffs, clients experience increased confidence, mindfulness and community building. The two initial concerns she hears from older clients are fears of falling due to lack of balance, or not being able to get down to the ground and back up. To address these worries, all postures can be done via seated variations with a chair. (Lass recommends attempting balancing shapes with a teacher first.) Lass tells older clients that the practice is truly about fall prevention versus staying in a yoga pose for extended periods of time. She gives the example of stepping off a curb and losing one’s balance. “You will be better equipped to find a way to prevent your fall with increased awareness of your body in space, how you move when your balance is compromised,” she says. “The fall prevention is the goal, not the balance itself.Working on balance, stability and confidence building translates to real-life activities where balance and dexterity are needed.” Continued on page 12 Above: Ryan Lock and MaryBeth Sabine are health educators with the One Step Ahead Fall Prevention Program. Clockwise from bottom left: the Downward Facing Dog pose, with hands on the ground or a chair; the Warrior 2, with arms out to the side; and the Tree Pose, with knee out and foot against the straight leg (hands overhead or on a chair). COURTESY OF KING COUNTY PUBLIC HEALTH COURTESY OF SUGARCANE YOGA
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