As people get older, it can become physically harder for them to do the things they’ve always done. They often grow weaker, lose stamina and begin to feel unsteady on their feet. These physical changes can in turn cause a loss of confidence. Even everyday tasks like grocery shopping, basic household chores and taking the dog for a walk can start to seem like too much.

The good news is that just a little light exercise a couple of times a week can help seniors regain their strength, stamina and steadiness—and maintain or regain their independence. That’s why the Prowers Medical Center Physical Therapy Department is launching a new public program called SAIL.

Interested in Joining SAIL?

To learn more about the SAIL program at Prowers Medical Center and to be placed on the participant list for an upcoming session, call the Physical Therapy Department at 719-336-6728.

SAIL to Live Better

Falls are a major public health concern. In fact, one in four older Americans will fall each year, according to the Centers for Disease Control and Prevention. SAIL stands for Stay Active and Independent for Life, and in addition to improving general health, it helps prevent falls. Physical Therapist Nicholas Durst and Physical Therapy Assistant Tasha Spencer brought the SAIL program to Prowers Medical Center because they saw a need in the community.

“Fall risk is a big deal among the older population,” Durst said. “Here in our PT department, we see a lot of people after they’ve fallen and gotten hurt. So we loved the idea of trying to prevent these injuries from happening in the first place.”

Spencer was impressed that SAIL is an evidence-based program. “Thousands of people were included in a SAIL research study published in the Journal of Gerontology,” she said. “They showed dramatic improvements in fall risk factors.”

Durst and Spencer received training from the national SAIL organization in 2019. Due to COVID protocols, they have since worked with only a small number of participants. Now, with restrictions easing, they’re ready to open the program to more people.

How SAIL Works

Participants—who are mostly 65 or older but can also be younger based on circumstances—first receive medical clearance from their primary care providers. Then, at the beginning of the program, Durst and Spencer guide them in doing three simple tests to measure their starting strength and coordination levels.

First, they do a walking test called Timed Up & Go. Sitting in a chair, they stand and walk 10 feet then turn around, walk back and sit down again. The number of seconds this takes is recorded.

Second, they do a 30-second chair test. Again, starting from a seated position, they stand and sit down repeatedly as many times as possible in 30 seconds. This number is also written down.

Finally, they do bicep curls holding two-pound weights in each hand. The number of curls they can do in 30 seconds is recorded.

“These simple measurements are easy to do and give us a baseline for each participant,” Durst said. “There’s no pressure to have any level of fitness to start from. We’re just meeting each person where they are to begin with.”

Participants then attend two one-hour classes a week for 12 weeks at Prowers Medical Center. The total cost is $30. Classes are taught by Durst and his team and include a variety of gentle, supervised exercises that can be done sitting or standing and are modified as needed depending on the abilities of each person.

“It’s amazing how a little effort changes everything,” said Durst. “We repeat the three foundational tests periodically, and we see significant changes in strength, mobility and balance after just one month.”

SAIL’s Many Benefits

After the 12 weeks of classes, participants typically demonstrate remarkably improved scores in their basic tests. What’s more, they feel better and have more confidence.

“Some who start this class are shy and nervous about exercising in a group setting,” Durst said. “But after one or two visits, members begin to feel right at home.”

The social aspect of SAIL has proven to be one of its main benefits. “Everybody is super friendly and inclusive,” Durst said. “The participants enjoy seeing each other twice a week. And now they’re telling their friends about the program. Word of mouth is spreading.”

“We have fun, and the program is set to music,” Spencer said. “It’s great to see participants enjoying themselves while they gain strength, mobility and confidence, which improves their quality of life.”