Games, exercises and fun movement for trainers working with older adults. Built around proven strength and balance training, with games that make it social and fun.
Three simple checks from the CDC's STEADI fall-prevention toolkit, used to start the Otago program. Test on day one, then every 4 to 6 weeks to show progress. Always stand right beside the client.
Arms crossed on chest, sit in a chair without arms against a wall. Count full stands in 30 seconds.
Below-average scores (CDC STEADI): women 60–64 under 12, 65–69 under 11, 70–79 under 10, 80–84 under 9, 85–89 under 8, 90–94 under 4. Men 60–64 under 14, 65–74 under 12, 75–79 under 11, 80–84 under 10, 85–89 under 8, 90–94 under 7.
Hold each stance 10 seconds without moving the feet or holding on: 1 feet side by side, 2 one foot slightly ahead (instep touching big toe), 3 heel to toe, 4 stand on one leg.
If they can't hold heel-to-toe (stage 3) for 10 seconds, fall risk is higher. Build from the balance games and Otago moves at the stage they can hold.
From sitting: stand, walk 10 feet (3 m) at normal pace, turn, walk back, sit. Use their usual walking aid.
12 seconds or more suggests higher fall risk. Note how they move too: shuffling, swaying, or reaching for walls.
These are screens, not diagnoses. Share results with the client's doctor or physical therapist, especially after a fall.
Sit them down, stay with them, and get medical help if it doesn't pass quickly. Call 911 for chest pain or signs of stroke.
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Movement ideas for trained fitness professionals. Not medical advice. Austin Holistic Fitness and Nutrition.