I've gathered some information for you, starting with the SMH article
that mentioned Sally Castell's strength and balance exercises. For
reasons of copyright, I am only able to post brief excerpts here; to
read these articles in their entirety, just click the link under each
excerpt.
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"An exercise program designed to improve balance and strength can
reduce the risk of falls in people over 75 by a fifth, according to
research in Sydney...
Physiotherapist Sally Castell ran many of the classes, which are
continuing after the research period, such was the participants'
enthusiasm. The strength exercises target the calf, knee and hip. 'We
do use some weight resistance, but if they're very frail, they might
start with their own body weight,' Castell says.
Many of the balance exercises involve movements of the sort practised
in Tai Chi - controlled, rhythmical movements that adjust balance. For
instance, slowly lifting one leg and putting it down again, reaching
and leaning, controlling the body's centre of gravity...
Twice a week, Ailsa Miller, 76, can be found exercising at one of
Sally Castell's strength and balance classes. But Miller is also a
member of 'Sally and the Motivators' - Castell plus 12 older people,
who go wherever they're needed to demonstrate the exercises, and
explain what a difference they make."
SMH: Older movers and shakers
http://www.smh.com.au/articles/2004/08/19/1092765070155.html?oneclick=true
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More on Sally Castell's program:
"Staying Active - Staying Safe is an initiative of the Northern Sydney
Health Promotion unit and the Safe Communities project in Ryde. The
aim of the initiative is to develop a resource that promotes exercises
that can be completed at home by the more frail members of the older
population. The resource consists of an audiotape and a booklet, which
facilitate exercise at a pace and at a level of simplicity that is
appropriate for this age group. This article describes the development
and evaluation of the resource, and considers the ways in which the
resource is useful in increasing physical activity, functional
mobility, and self-efficacy in completing everyday tasks...
The Staying Active - Staying Safe audiotape and booklet contain
exercises designed to increase strength and mobility of the lower
limbs. Side A of the audiotape has seated, gentle exercises and Side B
has chair-assisted, standing exercises. Each side of the audiotape
takes approximately 20 minutes to complete. The booklet illustrates
the exercises in a diagrammatic form, which correspond to the
audiotape. The audiotape and booklet both include safety tips and
information about risk factors for falls. The exercises were compiled
and recorded by a health promotion staff member who is a
physiotherapist experienced in the provision of gentle exercise
programs for older people."
NSWHealth: Staying Active - Staying Safe
http://www.health.nsw.gov.au/public-health/phb/HTML2002/janfeb02html/sactive.html
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The "Staying Active - Staying Safe" audiotape and exercise booklet are
available from Northern Sydney Health Promotion for $16:
"Staying Active Staying Safe
An audio tape and exercise booklet of gentle exercises to help prevent
falls (22 ½ minutes)
Cost: $16 (includes postage)
Developed for older people who find it hard to get involved in
community based activities and could benefit from regular, simple and
gentle physical activity. The exercises are designed to increase
muscle strength, improve balance and decrease the risk of falling, and
to help make everyday activities easier by improving strength and
balance. The program consists of 9 sitting and 6 chair assisted
standing gentle exercises.
The audio tape guides you verbally through each exercise, clearly and safely.
Side A of the tape has exercises performed while sitting in a chair.
Side B of the tape has exercises performed while standing, using a
chair for support"
Northern Sydney Health Promotion: Creative Relaxations
http://www.nsh.nsw.gov.au/healthinfo/healthprom/hirepurchase/AudioTapes/Index.shtml#staying
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If you're seeking more details about the trial studies and the kinds
of exercises that were found to be beneficial in preventing falls in
older people, here's an excerpt from an 8-page report about the
program:
"Subjects allocated to four village sites took part in a flexibility
and relaxation (FR) program to assess the effects of a group activity
involving a minimal-intensity exercise program but one that did not
appear to be a sham activity to the participants. Two yoga instructors
trained to provide the same program led the classes. All of the
activities were undertaken in the seated position. In each 1-hour
session, toe bending, ankle bending and rotation, knee bending and
rotation, hand clenching, wrist bending and rotation, elbow bending,
shoulder rotation, exercises that involved rotation or movement of the
trunk and neck, and controlled rhythmical breathing were performed.
All bending and rotation exercises were repeated 10 times. The final
component of each session required the subjects to assume the breath
balance pose. Subjects crossed their arms in front of the chest and
placed their hands under the arms with the thumbs pointing upwards in
front of the armpits. The final 10 to 15 minutes of each session
consisted of slow, rhythmic breathing."
Prince of Wales Medical Research Institute: The Effect of Group
Exercise on Physical Functioning and Falls in Frail Older People
Living in Retirement Villages
http://www.powmri.edu.au/FBRG/PDF%20files/group%20exercise%202003.pdf
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Google search strategy:
Google Web Search: "sally castell" + "exercises"
://www.google.com/search?hl=en&ie=UTF-8&q=%22sally+castell%22+exercises
Google Web Search: "staying active staying safe" + "exercises"
://www.google.com/search?hl=en&ie=UTF-8&q=%22staying+active+staying+safe%22+exercises
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I hope this is helpful. If anything is unclear or incomplete, or if a
link doesn't work for you, please request clarification; I'll be glad
to offer further assistance before you rate my answer.
Best wishes,
pinkfreud |
