The SilverSneakers® Well-Balanced class is a 45-minute group exercise class designed to address multiple dimensions of movement critical for reducing fall risk: strength, balance, coordination, reaction time, and flexibility/mobility.
To ensure consistency and safety, the class follows a 5-segment format, which also allows space for education and member connection.
The Role of Each Segment
Let’s dive deeper into why each segment is essential for reducing fall risk and how it aligns with evidence-based principles of functional aging, balance, and fall prevention.
Segment 1: Education (5 minutes)
Why it Matters:
Many older adults are unaware of the multiple factors that contribute to fall risk. Providing education builds awareness and empowers participants to make behavior changes that support safety and independence.
What’s Included:
- Topics include environmental hazards, and simple modifications to reduce fall risk, medication management and more
Segment 2: Warm-Up (5 minutes)
Why it Matters:
A proper warm up prepares the body for movement by raising core temperature, lubricating joints, and activating large muscle groups. This segment also incorporates coordination and reaction time training, two key elements for preventing falls and promoting cognitive function.
What’s Included:
- Gentle, dynamic movements
- Coordination and reaction time drills
Segment 3: Balance Training (15 minutes)
Why it Matters:
Balance relies on three systems: visual, vestibular, and somatosensory. All three systems experience age-related declines. This segment helps improve postural control, confidence in motion, and the body’s internal “GPS” (proprioception), which is essential for preventing trips and missteps.
What’s Included:
- Static Balance (e.g., single-leg stance)
- Dynamic Balance & Gait Training (e.g., obstacle steps, direction changes)
- Somatosensory Training (e.g., unstable surfaces, eyes-closed exercises)
Segment 4: Strength & Functional Movement (15 minutes)
Why it Matters:
Lower body and core strength are directly tied to fall prevention. Functional movements improve activities of daily living and reduce the likelihood of injury during unexpected stumbles.
What’s Included:
- Resistance training (handheld weights or bodyweight)
- Functional drills (e.g., sit-to-stand, reaching, step-overs
Segment 5: Cool-Down and Final Stretch (5 minutes)
Why it Matters:
A proper cool down returns the heart rate to resting levels and helps prevent dizziness. Stretching maintains joint mobility, reduces stiffness, and promotes circulation. The final moments of class also reinforce a sense of calm, reflection, and accomplishment.
What’s Included:
- Gentle stretches and range of motion exercises
- Relaxation techniques
- Optional: Reflection, mantra, or motivational quote
In Summary
The class structure is intentional, evidence-informed, and designed to maximize safety, and engagement. By understanding the “how” and the “why” behind each segment, you can lead with purpose. This will aid you in helping older adults move more confidently, reduce fall risk, and regain independence.
In the next lesson, you’ll learn how to progress and adapt movements to meet the needs of participants at various levels, providing a seamless class experience.