Precautions can help seniors avoid injuries

Falling is the second leading cause of accidental death for seniors in the U.S. and injuries from falling are the leading cause of seniors’ visits to the emergency room, according to the National Institutes of Health.

“Seniors who exercise and practice balance activities can avert the devastating effects of a fall. Therefore, one of the most important elements of a senior fitness program is balance training,” according to results from a New England Journal of Medicine study.

Researchers also said that proper stretching exercises are an effective workout for seniors and helps keep them mobile and more independent.

The Cheyenne County Community Center holds a stretch class three times a week to help seniors, as well as people of all ages, prevent their bodies from growing weak.

The classes are taught by instructor Andi Ambur, who also serves as the fitness director and a personal trainer at the community center.

Stretch classes occur on Monday, Wednesday and Friday each week from 9 a.m. to 10 a.m. in Meeting Room 1 at the center.

Ambur said that there are approximately 10 to 15 people in each class, but there is still room for more participants.

Although most of her members are in their 50’s or older, the instructor said that it shouldn’t deter anyone at any age from coming to the class and benefiting from it.

“It’s for all ages. If anyone can come and stretch for an hour, it’s going to benefit them. Basically if anyone just shows up they are welcome to try it.” said Ambur.

The instructor said when she first learned how to teach the class she was taken aback by how strenuous some of the exercises actually were.

“It’s geared towards seniors probably in that there is nothing too crazy wild in there but it’s good for anybody,” she said. “Especially as people age they lose their range of motion so we are working on range of motion type stuff. We are also working on keeping that muscle and also a huge component of the class is balance.”

Ambur stresses the importance of balance and said that that aspect of the class should not worry or scare some participants away.

“A lot of elderly people will be scared to come to the class because they might think they won’t be able to do it, but that’s why we have different things set up like the mats and also they have the wall and chairs to use so they can feel safe and get that sense of balance and work on that. Because if you don’t do that you lose it,” she said.

The instructor said that her class is a friendly environment that lets participants move at their own pace.

“Everybody is at different levels,” she said. “There is somebody that is going to be able to work on the floor with mats, but there are other people that use chairs. It’s very friendly - you don’t have to be doing downward dog (a yoga position) all the time or anything that hurts you.”

“It’s at their level. Some use weights and some don’t even pick up weights. People take it at whatever level they are at and I am able to teach them accordingly.”

Ambur said that the class consists of full body stretching, lifting light weights, body resistance exercises and working on range of motion, flexibility and balance.

Stretch bands, light weights and some mats are available at the center for participants to use during the workout, but the instructor said they can bring their own from home as well.

The class uses light weights to do things such as bicep curls to compliment their squats and push-ups.

“There’s not a lot of cardio but we do things like hurdler stretches, toe-touches, yoga moves – it’s really a well-rounded class.”

Ambur said that relaxing music is played over the duration of the class and that the class is also great for rehabilitation purposes.

“If someone has recently had an injury and is looking to get into something they can take at their own pace after their physical therapy, this would be a great class for them,” she said.

The instructor said that she really enjoys teaching the class and helping people stay fit.

“I really love to help people of all ages and get them motivated,” said Ambur. “I’ve found that it’s eye-opening because when you think of people who need to workout you think of all these young people. But working out is so important for that elderly generation just for their mobility and independence. It really is wonderful for them and it’s social for them too. These classes are a great way to get out and meet people.”