{"id":27536,"date":"2019-11-15T07:57:46","date_gmt":"2019-11-15T14:57:46","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=27536"},"modified":"2026-04-02T15:25:48","modified_gmt":"2026-04-02T21:25:48","slug":"fall-prevention-class-key-to-continued-independence","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/fall-prevention-class-key-to-continued-independence\/","title":{"rendered":"Fall prevention class key to woman\u2019s continued independence"},"content":{"rendered":"
<\/div>

Debbie Georgiou moved from New Jersey almost a year ago to be closer to her daughter and son-in-law. She found a good home at Oakbrook senior living and began to explore all that Colorado had to offer.<\/p>\n

\"two
Source: Getty Images<\/figcaption><\/figure>\n

Living alone, she discovered, also meant she had to do things herself, such as hanging pictures and hauling laundry down the hallway. The potential of a fall \u2014 hurting herself like she\u2019d done before \u2014 worried her.<\/p>\n

That was, until recently.<\/p>\n

Prevention through Stepping On class<\/strong><\/h3>\n

Georgiou just finished a seven-week \u201cStepping On<\/a>\u201d fall prevention class with UCHealth Community Health Improvement<\/a>. She learned skills to stay safe and tools to continue to build strength<\/a> and improve her balance.<\/p>\n

\u201cI\u2019m going to be 80 soon,\u201d Georgiou said. \u201cI just want to have a little fun, but I want to be healthy.\u201d<\/p>\n

Mobility is important to Georgiou, not only because she lives by herself, but being new in the community, she wants to be able to go to the senior center, visit the Foothills Mall across from her apartment and be social.<\/p>\n

She didn\u2019t want to risk falling again.<\/p>\n

Confidence through fall prevention classes<\/strong><\/h3>\n

\u201cFalls? In my 79 years \u2014 sure,\u201d Georgiou said.<\/p>\n

About two years ago, while working outside in an uneven garden-like area, Georgiou fell and ended up in the hospital for knee surgery.<\/p>\n

\u201cYou feel incapacitated; I was scared,\u201d she recalled.<\/p>\n

More than 3 million older adults are treated in the emergency room for a fall each year in the United States, according to the Centers for Disease Control and Prevention<\/a>. And one in five falls results in serious injury, with an average hospital bill of more than $30,000.<\/p>\n

\u201cThere are lots of different ways you can fall, lots of different causes to falls, but they are preventable,\u201d said Alison Weston, UCHealth coordinator for fall prevention and Stepping On.<\/p>\n

The fall prevention class<\/strong><\/h3>\n

Stepping On is research-based and proven to reduce falls in older people, Weston said.<\/p>\n

The class is tailored for those 60 and older who have had a fall in the past year or concerned about falling but still live independently. Each week the two-hour class focuses on a different topic, such as eliminating fall hazards in the home, wearing safer footwear and learning how medications contribute to balance issues.<\/p>\n

Georgiou said she found each week\u2019s guest speakers very helpful and worth the class time commitment.<\/p>\n

\u201cI wasn\u2019t sure about the commitment, but once I saw how great they were and the info I got week to week, I began looking forward to the class,\u201d she said. \u201cEveryone was very professional, but also very caring.\u201d<\/p>\n

Fall prevention outlined<\/strong><\/h3>\n

The fall prevention class starts with a timed \u201cup-and-go\u201d test. Each participant sits in a chair and is timed on how long it takes them to get up, walk around a cone placed several feet away and sit back down. Studies show that those who score 12 seconds or less on the test have a lower fall risk. The instructor also looks at the participant\u2019s gait and other techniques that may put them at a greater risk of falling. Those issues are documented and then addressed through the program.<\/p>\n

Then onto exercises, which are taught by a physical therapist<\/a> in an effort to help participants strengthen their muscles and improve balance.<\/p>\n

On the side of Georgiou\u2019s refrigerator is a laminated sheet outlining the exercises she learned \u2014 and perfected \u2014 during class. At home, she now performs the balance exercises every day and the strength exercises three days a week. She says she rests a day between strength exercises to get the most benefit.<\/p>\n

Bringing a heightened awareness<\/strong><\/h3>\n

Class participants also learn, in the later weeks, about using assisted devices, such as canes and walkers. They discuss possible hazards in their homes, vision and medications. Guest speakers, who are experts on the topics, answer personalized questions and the group learns from others\u2019 experiences and questions.<\/p>\n

\u201cThey teach you how to fall and how to get up from a fall, which is a miracle,\u201d Georgiou said, recalling again her fall, when she had to rely on a neighbor\u2019s son to help her.<\/p>\n

In the sixth week, class participants head outside (if the weather permits) to practice navigating curbs, stairs, sloped ramps and sidewalks.<\/p>\n

\u201cIt\u2019s made me more aware of my surroundings,\u201d Georgiou said. \u201cAnd I find I\u2019m walking more by myself now.\u201d<\/p>\n

In the final week, the class reviews what they\u2019ve learned and does another \u201cup-and-go\u201d test to measure improvements.<\/p>\n

\u201cThe (fall prevention class) gave me confidence,\u201d she added. \u201cIt allowed me to look forward to what\u2019s in my future.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Debbie Georgiou moved from New Jersey almost a year ago to be closer to her daughter and son-in-law. She found a good home at Oakbrook senior living and began to explore all that Colorado had to offer. Living alone, she discovered, also meant she had to do things herself, such as hanging pictures and hauling […]<\/p>\n","protected":false},"author":2164,"featured_media":27553,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[708,3921,710,109,110,9187,9171,1596,2683],"class_list":["post-27536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-adults-65-plus","tag-community-benefits-report","tag-community-health","tag-fall-prevention","tag-physical-therapy","tag-readysetco","tag-senior-care","tag-stepping-on","tag-u-s-centers-for-disease-control-and-prevention"],"acf":[],"yoast_head":"\nFall prevention class key to continued independence - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Living on her own, Debbie feared a fall like she\u2019d done once before. 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