If you are sitting reading this and thinking (yet again) “I really shouldn’t sit around like this – I need to be more active” why not give a Strength and Balance class a try?
Strength & Balance classes in Oxfordshire were developed by Age UK Oxfordshire when they identified the need for older people (by that they mean over 55) to have activity opportunities appropriate to their levels of fitness. Since Covid the classes are run independently by Frances Reader (and advocated by Age UK) and are open to any adult with mobility or health issues who wishes to improve or maintain their health. The classes combine appropriate and adapted exercise delivered by a highly experienced instructor. Equally important are the refreshments at the end of each class and a chance to socialise with other participants.
“ The classes have two different formats; one is a tutor-led class with a combination of seated and standing exercises, followed by Tai Chi. The second is a circuit format where participants perform a series of exercises, which we finish with Tai Chi again. We alternate them week by week.” says Frances. “Everyone is encouraged to work according to their abilities. Some may need a particular movement to be adjusted because of injury or other limitation and this is where my training and experience are vital.”
The classes include everyone from wheelchair and walking frame users to people who walk to and from the venues. Current age range is from early 50s to several people in their 90s.
“The social time at the end is as important as the exercise.” says Pam*, one of the participants. “We catch up on each other’s families, swap books and chat about what’s on the news. The isolation of Covid made me realise how much I missed my friends – telephone calls are not the same as being together.”
John* says, “I was diagnosed with diabetes last year and was totally lost about what to do. Frances helped me understand what was going on and helped me through my panic. She explained about diabetes and different foods so I could help myself and I have lost some weight and walk every day. My doctor is very pleased with me.”
The aim of the classes is to maintain and improve participants’ fitness. For some this may mean being able to walk from the car into the class, for others it is being carers for their spouse or children/grandchildren with all that entails. The classes are called “Strength and Balance” because research has shown that maintaining strength throughout the body, and keeping balance skills and reaction times honed are the most effective ways of preventing falls in older or vulnerable populations. This does not mean the classes are only for those who feel they are in this category – a visiting Occupational Therapist was persuaded to take part rather than just observe and was surprised how challenging the exercises could be.
Different elements of health are explored as subjects arise; “This week I have been discussing neck alignment with participants after a participant was talking about his McKenzie exercises. Whilst these focussed on his neck he had not been made aware that improving his spine alignment through his rib cage would help his neck too. What he was doing was like trying to build a house on dodgy foundations.” Says Frances. “I like to think that with my range of qualifications (Cardiac, Pulmonary and Cancer Rehabilitation, Postural Stability, Diabetes, Pilates, Tai Chi and others) I have a holistic approach to my clients in a “one stop shop”. For instance, being told to exercise to lose weight so you can have a knee replacement is no joke when the knee is so painful you cannot walk for more than 5 minutes. I would discuss lifestyle and options with the participant and work out some simple and practical options for them to prepare them for surgery – something the NHS so often doesn’t have the time to do.
“We discuss ways participants can help themselves and share information and experience. One week it may be ways of preventing and managing cramp, the next it can be which supermarket has a special offer on – I learn so much from them.”
Classes are as follows:
Monday, Bodicote Village Hall, 13.15 (fits with B3 bus timetable)
Monday, Bodicote Village Hall, 14.15 (fits with B3 bus timetable)
Thursday, Marlborough Road Methodist Church, Banbury, 12.00 (nearly opposite the library)
Each class costs £6 and lasts around 45 minutes with tea/coffee afterwards.
If you would like to try one of the classes or want more information about what goes on please contact Frances Reader on 07906 323203 or email her at prehab.rehab@gmail.com
*Names are changed
