Finding his stride again

JEFFERSON CITY, Mo. – For most of his adult life, Walter Friesen pushed his body hard. He spent more than 23 years in the U.S. Army, much of it in infantry and special operations, including 16 years on jump status, parachuting out of airplanes and often hitting the ground hard. After retiring from the military, he went to work for the Missouri Department of Corrections, spending long days walking on concrete floors.

By the time he reached his late 60s, the wear and tear had caught up with him.

“My back and my hips are blown out,” Friesen said. He is now considered 80% disabled. Movement became difficult, balance was shaky, and pain slowly narrowed his world. Activities he once enjoyed, like walking, hiking and even routine tasks around the house, felt daunting. “I got caught up in that mental thing,” he said. “I hurt, I’m tired, I’m not going to do it.”

That changed when Friesen and his wife, Margaret, found University of Missouri Extension programs offered locally in Cole County.

From pain to progress

The first class he tried was Walk With Ease, a six-week, evidence-based program designed to help people with arthritis and mobility challenges safely increase physical activity.

“It’s a friendly, low-pressure walking class designed for everyday people who want to move more comfortably,” says instructor Kathy Deeken, an MU Extension nutrition and health specialist in Cole County. “You go at your own pace, learn simple ways to reduce joint pain and stiffness, and get encouragement from others who are right there with you.”

When Friesen showed up to the first session, he relied on a cane and could barely walk for two minutes.

“He was angry and frustrated, but he stuck with it,” Deeken says. “With each class, his movement, balance and even his attitude improved.”

By the end of the program, Friesen was walking 20 minutes at a time and keeping pace with the group. More importantly, he learned something that reshaped his outlook. “Once I started doing it, I felt better after,” he said. “It’s better to move. Motion is lotion.”

Encouraged by those gains, Friesen kept going. He enrolled in additional MU Extension programs focused on balance and strength, classes he now credits with restoring his confidence after a fall left him fearful of losing his footing.

“That balance class changed my life,” he said. “I learned how to take control of my body again.” Today, if he stumbles, he knows how to recover instead of panicking. That confidence carried over into everyday life, from walking the dog to working in the yard. Along the way, Friesen lost more than 40 pounds and dropped two pants sizes.

Slow moves, big gains

Progress continued with Tai Chi for Arthritis and Falls Prevention, an MU Extension offering that emphasizes slow, intentional movement and mindfulness. For a former drill sergeant used to fast-paced, high-intensity action, slowing down was a challenge at first. But it quickly became one of his favorite activities.

“Tai Chi makes you use your mind as much as your body,” Friesen said. “You can do it anywhere—on the deck, in the kitchen, in the living room. You don’t have to be perfect. You just have to do it.”

Beyond the physical benefits, Friesen says the social connections have been just as important. Many of the classes were mostly women, and sometimes he was the only man in the room. That never bothered him. “These are very nice people,” he said. “We laugh with each other, not at each other. You meet people, you talk, you smile, and you leave feeling good.”

Deeken sees that social engagement as a core strength of MU Extension programming for older adults. “Walt didn’t just improve his balance and movement,” she said. “He found community. Getting out, connecting with others, and feeling supported makes a huge difference.”

Today, Friesen feels better physically than he has in decades. He and his wife continue to walk, practice Tai Chi at home and look for new classes to try. His message to others is simple and direct: don’t wait.

“It has been amazing to watch Walt progress and blossom over time,” Deeken says. “He's been a friendly, supportive presence in our classes, and has inspired others in the classes. He has inspired me, too, and, as Walt will tell you, if he can do it, others can too!”

“You can make a hundred excuses not to do it,” he says. “None of them count. You’ve just got to get up and go.”

Related MU Extension programs

• Walk With Ease. An evidence-based walking program that helps participants safely build strength and reduce pain while improving mobility and confidence through guided group sessions.
• Tai Chi for Arthritis and Falls Prevention. A gentle, research-backed program that uses slow, flowing movements to improve balance, flexibility and mental focus while lowering the risk of falls.
• Stay Strong, Stay Healthy. A strength-training program for older adults that builds muscle, improves balance and supports everyday activities using simple, adaptable exercises.

More MU Extension health and wellness programs.