Fit and Fall Proof

As I poked my head into the Harding Center gym last Thursday morning, I found Liz Gersten already setting up.  

Liz is one of the 82 volunteers in North Idaho who lead Fit and Fall Proof classes. I introduced myself as she handed me my bag of equipment, which contained a big rubber “dodgeball," an elastic band and two weighted balls, and asked if I’d brought water (Unfortunately, in my rush over from seeing patients at the office I’d forgotten my water bottle!).  

As others filtered in for the 10 a.m. class, I found an open seat among the chairs arranged in a big circle in the middle of the gym floor. I was already feeling brighter because everyone seemed happy to be there and several folks came over to introduce themselves to the “new guy” (I must’ve stood out since everyone else was in their 70s or 80s).  

Our class of 16, mostly women, started off in chairs, but we weren’t sitting for long! Liz, who knew everyone by name, had us up and marching briskly around the outside of our circle, moving our arms and high-stepping to get warmed up. 

Next, I had to bounce the rubber ball to my partner, Molly Ryan, while she simultaneously threw her ball overhead to me. It was challenging both physically and cognitively — a bit like rubbing your tummy and patting your head at the same time. Fortunately, Molly and I got the hang of it pretty quickly.  

From there, we progressed to more stretching and strengthening exercises, with frequent reminders from Liz to take sips of water. Everyone was clearly having a good time and also getting a good workout. As Molly later told me, “I hate to exercise by myself, it's very hard to motivate myself. I walked in and immediately felt accepted and welcomed and encouraged. The atmosphere is what lifts my spirits.”

But as much fun as we were having, there is a serious side to fall prevention. In medicine, we know that a fall in older age is a harbinger of bad things. 

In the U.S., more than 300,000 people fracture hips every year, with the average age being 80. And shockingly, of those elderly who break a hip, 30% will die within one year. Of those who live, 11% are bedridden, 16% require admission to long-term care facilities and 80% require a walking aid.

And it’s not just icy streets and sidewalks to blame. Even as I write this, my own Aunt Midge is recovering from a slip and fall inside her own home that caused an L1 spinal fracture (Get well soon, Midgie!).

To combat these grim statistics, the state of Idaho began offering Fit and Fall Proof classes in 2004 because research showed that multicomponent exercise with resistance, strength and proprioceptive training reduces fall-related injuries by up to 40%.

 According to Carolyn Jaeger, program coordinator, it started as a grassroots project by a couple of physical therapists in Southern Idaho who created the evidence-based program that guides the instructors teaching the classes. They partnered with the Idaho Department of Health and Welfare and Boise State University, where they compile all the data being collected.  

Since it began, the Fit and Fall Proof program has been a success, growing to over 1,700 participants statewide.

By the end of the hourlong class, we all had smiles on our faces and were ready to tackle the slushy streets and physical challenges of our day. For Molly and me and the rest of our group, I would call that a huge success!

THE GOOD: Fit and Fall Proof classes are totally free! Even the equipment needed is provided through grant funding.

THE BAD: Time may be the unbeatable foe, but to quote Joseph Rain, “Aging is inevitable but growing old is a choice.” If we’re lucky enough to live into old age, then we need to keep exercising to prevent frailty and fractures.

THE NITTY GRITTY: With 21 classes offered weekly in the five northern counties, it’s easy to find a class near you. Go to https://panhandlehealthdistrict.org/exercise-classes/#kootenai-county for a full listing of times and locations.

Dr. Emry is a family physician and partner at Ironwood Family Practice in Coeur d’Alene. Exercise Explorer MD will appear every other week in The Press. Dr. Emry can be contacted via email exercisexplorermd@gmail.com. © 2023. This work is licensed under a CC BY-ND 4.0 license.

    Dr. Geoff Emry