Welcome to the official PALS Website!!! We are a telephone-assisted
counseling program that inspires Physical Activity for a Lifetime of Success in older
adults, based at the Southeast Seattle Senior Center. We are very thankful for your interest, and we hope that you visit our links to learn more!
* PALS is funded by the University of WA Health Promotion Research Center,
which is a member of the Prevention Research Centers Program, supported by
the Centers for Disease Control and Prevention cooperative agreement
number U48/DP000050. The contents of this website are solely the
responsibility of the program staff and do not necessarily represent
the official views of the Centers for Disease Control and Prevention.
PALS is a community-based program offered through the Southeast
Seattle Senior Center in a partnership with the University of Washington Health Promotion
Research Center. It is modeled after the Active Choices approach (of Stanford University), which
is a personal, telephone support program to encourage regular physical activity in sedentary
older adults. A Phone Buddy (or volunteer who serves as a physical activity "coach", mentor, and supporter)works with individuals through regular telephone contacts to
develop an exercise routine customized to the needs, abilities, and goals of each
participant. Primarily through telephone contacts, the Phone Buddy and participant
develop a plan, set goals, track progress, problem-solve difficulties, and discuss
other options for lifestyle improvement. The Phone Buddy assists the individual in meeting and maintaining personal exercise goals.
PALS is about facilitating change!
As we all know, physical activity is beneficial for anyone. It can:
Help older adults to stay independent
Enhance physical functioning in day-to-day activities (lifting groceries, walking up stairs, playing with grandchildren, etc.).
Enhance memory and cognitive abilities.
Enhance sleep quality.
Decrease risk for cardiovascular disease, colon cancer, osteoporosis,
and Type II (non-insulin dependent) diabetes.
Improve cardiovascular fitness, reduce body fat, and increase muscle.
Improve blood cholesterol by elevating high-density lipoproteins (HDL).
Control or lower blood pressure.
Help control or regulate glucose and insulin for people with diabetes.
Manage stress, anxiety, and depressive symptoms.
Help slow the physiological decline associated with aging and frailty.
The PALS Advantage
When asked in large-scale surveys, approximately 65% of adults aged 40 and older expressed a preference to
exercise on their own, in or around their homes, and with minimal guidance and supervision, as opposed to
participating in formal group exercise classes. While formal, structured group exercise classes are helpful for
many, they only appeal to about one-third of the population. This leaves out many others who would benefit from
regular exercise, but need a more individualized approach. PALS allows Phone Buddies to reach out to the majority
of sedentary older adults and offer them a strategy that may be more appealing, convenient, flexible, less
intimidating than conventional exercise methods; thus, participants are more likely to succeed.
A
Personalized View of PALS: Read for
yourself!
The following accounts show how individuals have overcome barriers and made great
accomplishments through the PALS program:
When 78-year-old Previlla
Reaux became involved in PALS six
months ago, she relied heavily on
her cane and had an unsteady gate.
Her doctor recommended that she
check out the PALS Program at
Southeast Seattle Senior Center
(SESSC). Through PALS, Previlla was
assigned a phone buddy who calls her
regularly to check in on how she is
doing with incorporating more
physical activity into her life. She
chose to participate in the
EnhanceFitness chair exercise class
at Southeast Seattle Senior Center
and now walks with more confidence
and stability. “My leg strength and
flexibility have improved
tremendously, reported Reaux.
"I was a retired couch potato" says Peggy Shoal, age 73.
"With the support and encouragement from the PALS program,
I feel a new door has opened for me with many possibilities." Peggy has had diabetes for 33 years, and, as a result,
suffers from vision loss. After she retired, she became isolated and inactive. Now she feels great about actively
improving her health and she want to do more. Peggy was already in the EnhanceFitness chair class at Southeast Seattle
Senior Center. But she
wasn't motivated to increase her exercise routine or attend classes regularly. Her phone buddy,
Amy, helped Peggy set realistic goals to meet her exercise expectations, and supported her through the inevitable challenges
that arise when learning new skills for self care.
"I can tell Amy when I'm feeling really awful, and
it's OK"
says Peggy. "Things have changed for me emotionally as well as physically. Physically, I have more stamina and
energy. Amy and Cathy provided me with a list of resources to connect with in my community. So now in addition to
the chair class, I have joined a walking group at the Rainier Beach Community Center. Emotionally, I am more
motivated, and have more self respect. I feel connected to my community and secure in the knowledge of what
resources are available at the senior center to support me. I have a new self identity now; I feel I have value and
purpose." 8 Minute Video
about the PALS program Volunteer Opportunities
Volunteers Needed
WE WANT YOU! Because the PALS program is based entirely on volunteer Phone Buddies,
new volunteers are always welcome and appreciated! Please contact Jean Anton, PALS Coordinator, at (206)722-2550
or jeana@seniorservices.org to offer your services.
Volunteer Requirements and Responsibilities
PALS requires that interested volunteers attend a 4-hour training that covers the procedures of the PALS process,
techniques of motivational interviewing, standard best practices for working with older adults,
"tricks of the trade"
of inspiring physical activity, resources available for referrals, and an assortment of related topics.
They must also pass a Washington State Background Check, undergo a telephone prescreen, and submit an application.
Once approved as a Phone Buddy, volunteers are required to call their designated participants for scheduled
check-ins once every two weeks. These calls are minimal time commitments, lasting around 15 minutes each.
They are also strongly encouraged to take advantage of any supplemental trainings or attend any scheduled gatherings.
Qualities of a Great Phone Buddy
Do you think you have what it takes to be a PALS volunteer? Phone Buddies should
be:
Patient.
Good active listeners.
Caring.
Reliable.
Committed.
Good problem-solvers.
Enthusiastic.
Positive.
Full of encouragement.
Supportive.
Good role models for physical activity.
Open.
Knowledgeable about exercise.
Willing to seek out answers.
Benefits of Being a Volunteer
Phone Buddies will find their service to be very worthwhile. The commitment will provide volunteers with:
Training and experience in motivational interviewing.
A convenient way to assist others.
Valuable connections with older adults.
The satisfaction of watching progress take place.
Deeper understandings of issues facing the
aging members of our society.
Opportunities to put personal skills and interests to good use.
Practice in active listening.
Experience in leadership development.
Added incentive to maintain or improve
their own healthy lifestyles.
The good feeling of knowing that they have helped make a meaningful difference in the lives of others!
There are no stringent qualifications or huge time commitments required!!! Participants need only be over the age of 50,
currently lacking an exercise regiment, and ready to begin a new physical activity program!
They must also be willing to participate in a research study and receive bi-weekly phone calls from their Phone
Buddies.
Participant
Benefits
Once you decide to enroll in the PALS program, you
will:
Find that it is easier to stay
motivated to become more physically active.
Be offered choices-- like what you
want to do, where you want to do it, how long you can do it
for.
Receive assistance in goal-setting
and problem-solving skills.
Be provided with regular phone
support to ensure the focus and discipline necessary to
start or continue a physical activity routine.
Discover the health benefits of exercise-- like improved energy, lower blood pressure, lower blood sugar, better moods, less arthritis pain, and more independence.
