Fall Prevention exercises in assisted living facilities

       I have been teaching fall prevention exercises within an assisted living facility in Carmichael,  CA for almost 2 years.  Twice a week each week, the same core group of residents participate in my seated exercise routines and standing balance challenges. The best part is my fall prevention exercises have become part of a routine for this core group and because consistency is the key to success for physical well-being, these adults are in amazing shape. 

Needless to say, I incorporate each of the 4 components of an effective fall prevention exercise program:  strength, flexibility, balance and endurance.  For those who are able, we start standing and do some balance training before sitting down for the remainder of the class.

Last week, 2 new residents joined the group.  Both ladies are a complete joy to have in class but I have to remind them to slow down and let their body catch up with their mind since they are starting from scratch!  My "regulars" are in amazing shape so I have to remind the newcomers to listen to their body.  I encourage them to relax, be consistent and they will see improvements. 

In fact, encouraging older adults to keep moving is the number one way to reduce disability and the signs of aging.   All the recent medical studies and research proves it: use it or lose it.   But the most important element of any program is heart.  Participants must have the desire to stay strong.  To remain independent.  

Take 5 to Exercise each day.   Survival of the fittest.  Survival of the strong at heart.

The Fall Prevention Lady

Sun City and Fall Prevention exercises

    Not too long ago, I attended a Baby Boomer Expo at the prestigious Sun City Roseville community and I have to say that those people have it made!  Living there must be like living in a country club!  Golf courses everywhere, they have a full gym, swimming pool, sauna, tons of exercise classes offered daily, the director is doing a fabulous job keeping people active.

    However, I only saw the 'active' people.  Those who thrive on social interaction, those who are in relatively good health, those who recognize the importance of staying active in order to remain independent.  That's when I start to wonder about the thousands of other older adults who live in the Sun City community who would rather exercise alone, in the comforts of their home.  What are they doing?

    I wonder what type of Senior Exercise Videos the people in Sun City are watching in their homes.  Are they participating in up-to-date, scientifically researched seated exercise routines developed by fitness professionals or are they following the same 'ol routine using the same 'ol weights?    If so, they may be hurting themselves and here's why....

    No matter what age, the body adapts to the demands of exercise by getting stronger, more flexible,  and improving balance abilities.  When a person does the same stuff, the body doesn't have to adapt which is why you have to keep your body guessing so it can react and adapt.   If you have been doing the same seated exercise routines year after year, you are not improving your physical well being.  

    Don't get me wrong, some movement is better than none but it's time for a change.   A safe change.  It's time to Take 5 to Exercise.   My series educates you about why you need to do the movements then demonstrates how to do stretching and strengthening fall risk reduction exercises, all while seated. 

    Visit Take 5 to Exercisew today and order a copy of the most up-to-date fall risk reduction videos out there.  Edu-tain-ment.  Be educated while you are entertained.

The Fall Prevention Lady

    

"Basic 5" Fall Risk Reduction Exercises....

Take 5 to Exercise is a new approach to senior exercise videos because viewers are coached through fall risk reduction exercises as if they were having a session with their own Personal Fitness trainer.  

Although each DVD focuses on a different component of an effective fall risk reduction exercise program, there are 5 exercises repeated throughout the series and I call them my "Basic 5 Stretches".  The basic 5 stretches are:

1.  Take 5 Hand Squeeze

2.  3 Circles:  Wrist, Arm, Ankle

3.  Leg Extension

4.  Hamstring stretch

5.  Kegal Squeeze

I encourage all viewers to incorporate these 5 movements into a daily routine and to do these movements 

while in proper seated position and always use good form.

I provide verbal cueing to remind the viewer to focus on specific body parts which is important when establishing a solid mind-to-muscle connection.   I explain how certain movements relate to total body wellness and why doing the activity will reduce the risk of a fall.  I also remind viewers to breathe deeply, especially when exerting effort.

Make sure to order my Take 5 to Exercise fall risk reduction exercise series and discover why each movement is 

basic to your total body health.

The Fall Prevention Lady

Chair requirements for seated exercise routines

Suppose you have an older relative, a loved one,  a spouse, or someone who has fallen and is afraid of falling again.  Someone who sits all day and is complaining about low back pain.  You do the smart thing and decide to order my gentle seated exercise series, Take 5 to Exercise but you don't know what type of equipment is needed to do the exercises in the video.

The only equipment you need to get started is a chair and soup cans.  The resistance band comes with the strength training videos.   I have been teaching fall risk reduction exercises to seniors throughout Northern California and have found a chair that I like participants to use while following along with my Take 5 to Exercise series.

Let's review the chair requirements:

1.  It must be sturdy!  Pick a chair that has sturdy legs.

2.  Pick a chair that is upright.  When seated in the chair, your back is upright not leaning back or tilted forward but upright to the best of your ability.'

3.  When sitting in the chair, both feet touch the floor, especially when your hips are scooted to the back of the seat.  I realize some people are vertically challenged but do the best you can!

4.  I prefer to use a chair without arm rests.  The reason is that there is a lot of arm movement in all 5 of my senior exercise videos and the arm rests get in the way.  

  The important thing is that you're doing the movements, not what your chair looks like!  This list is what I prefer to use but do the exercises with whatever chair you have.  

Because your safety ALWAYS comes first, for those in wheelchairs:

1.  Put the breaks on!!!

2. Lift the arm and/or foot rests ONLY if it is safe or if you have done that before.  

  Be safe and let's Take 5 to Exercise!

YOUR FALL PREVENTION LADY

Fall Prevention EXERCISES

Fall prevention is more than picking up throw rugs and keeping night lights on.  It is about maintaining the physical abilities to function in everyday life and being able to react to life's imbalances.  Consistent exercise is essential to reducing the risk of a fall.   

As an educator, I am surprised to find that people are not aware of how simple, consistent exercises can help prevent a fall.  Throughout my interactions, I had the opportunity to talk to an elderly gentleman, Bob, who was concerned about his wife who has started to fall more often.

She trips over the dog, the dog toys, the dog bed.  She slips on the throw rugs.  She barely has the strength to get up and once she's up, she has difficulty staying up.  I immediately asked if she does any exercises.  "Oh no, she won't do any of the senior exercise videos that we have," he responded.

After I explained how basic movements, such as ankle circles, toe point and flexes, leg extensions and hamstring stretches will help reduce his wife's risk of tripping since we react to life's imbalances from the ground up, Bob had a better understanding of how to help his wife reduce her risk of falling.   Flexible ankles and strong calves are the first line of defense in reducing falls.  Strong legs are perhaps the most important.

I saw the light bulb over Bob's head once he realized how easy those movements were to do and how they would help his wife.  He immediately purchased my Take 5 to Exercise fall risk reduction dvd series and was excited about helping his wife.  Of course, the throw rugs will be picked up, the dog toys and bed will be moved but mostly, Bob is not going to do everything for his wife anymore but encourage her to use it so she doesn't lose it.  

Order my Take 5 to Exercise fall prevention dvd series and see how you can help a loved one (or yourself) reduce the risk of tripping and falling.  Exercise doesn't have to be strenuous or painful so start with my Basic 5 stretches and you will feel better about yourself as you become aware of your body's abilities and limitations.

Spreading the word that exercise is fall prevention,

The Fall Prevention Lady

SEATED EXERCISE ROUTINES AND FALL PREVENTION????

A lot of people ask me how I can teach a fall prevention class while seated or how a Senior Exercise Videos can be helpful in reducing fall risk. "Isn't fall prevention about balance?" Don't you have to stand on a BOSU ball, use foam rolls, balance boards and all that other fancy equipment seen in the gym?

NO, NO, NO. In fact, a mentor of mine, Rodney Corn formerly with the National Academy of Sports Medicine now a Fall Prevention expert, once said it was time to get back to the basics. Time to learn how to move properly. Time to teach the body the correct movement patterns. Time to reduce compensation and improve efficiency. That's why I say it's time to Take 5 to Exercise!

For my older audience members, seated exercise routines are the perfect medium because viewer safety is my primary concern. Years of inactivity have made it difficult to concentrate on moving properly, not to mention maintain one's balance. Thus, I start with the basics while seated in your chair.

My Take 5 to Exercise fall prevention exercise dvd series reviews basic movement patterns needed in everyday life. Let's master the basics before progressing to more advanced movements, afterall, you need to crawl before you can walk!

Check out my new approach to seated exercise by visiting my website and ordering your own copy to do while seated in the privacy of your own home! www.take5toexercise.com

Basically,

The Fall Prevention Lady

Senior Exercise Videos and Fall Prevention

I believe that maintaining one's physical well being is probably the most important component of a fall prevention program.   I'm not just saying that because I am a Certified Personal Fitness trainer because as we all know, without one's health, quality of life is severely compromised.

So as the holidays approach (yes, another year is almost gone), I begin to notice the different types of gifts available and most of them are junk.  Unfortunately, we are a society who tends to gather junk, well at least I do.  Hoarding runs in the family but that is something I actively resist as I get older and my apartment gets smaller!

Anyway, I was scanning the Senior Exercise Videos and found the same consensus:  most of them are junk!  The instructors aren't qualified, the moves are done incorrectly and in some cases, the entire format is copied from a good one.   I have quickly learned that some professional agencies plagerize for the sake of profit  so this one's you  in florida, consider it my gift to you,  extra information you may have overlooked or you may need content for your blog on fall prevention.

Any decent exercise video designed for older adults who want to reduce the risk of a fall should include 4 components and they are:
1. Flexibility
2. Strength
3. Balance
4. Endurance

As a Fall Prevention instructor for the City of Sacramento's 50 Plus Wellness program, I make sure to include exercises that address each of these components in my classes.  For those who do not have the luxury of an instructor or an activity director, make sure that the senior exercise video you spend your money on has more content that just sitting in the chair throwing your arms around.  Each exercise has a purpose and is intended for a specific muscle group.

My Take 5 to Exercise fall prevention series addresses these 4 components all while seated making them safe for any senior who watches exercise videos at home.  I safely coach the viewer through basic moves intended to improve flexibility and balance, increase strength and endurance, and encourage better posture.   Oh and I also encourage viewers to engage that imagination so be prepared for battle of the bulge!

Show a loved one how much you care, ease your concerns and help break the cycle of fear associated with a fall.  Order a complete set of my Take 5 to Exercise Fall Prevention exercise routines today.

The Fall Prevention Lady

Nancy Reagan and fall prevention

Nancy Reagan fell over the weekend.  The former first lady got up in the middle of the night and fell.   She didn't go to the doctor.  The only reason she went to the doctor 4 days afterward was because the pain in her pelvis got worse.  X-rays indicate that she broke her pelvis when she fell. 

 Falls happen.  No doubt about it, accidents happen.  But there are ways you can reduce your risk of a fall:

1.   Use night lights

2.   Get up slowly from a lying position

3.   Maintain lower body strength by participating a resistance training program.  

4.   Build strong bones by walking and lifting weights 

5.   Stretch what you strengthen!!!

Basically, make the time to Take 5 to Exercise each and everyday.  My Take 5 to Exercise DVD series explains why a person needs to exercise in order to prevent unnecessary falls then I coach you through specific movements designed to reduce your risk of a fall.  

Day 1:  Take 5 for Flexibility

Day 2:  Take 5 for Strength (resistance band included)

Day 3:  Take 5 for Posture

Day 4:  Take 5 for Strength (resistance band & dumbbells)

Day 5:  Take 5 for Maintenance

***DVD running time between 20-30 minutes

The perfect gift for a loved one?  Take 5 to Exercise Fall Prevention DVD series.      Give loved ones their own "Personal trainer in-a-box" set of educational, entertaining DVDs that offer a new approach to seated exercise...edu-tain-ment!!!   Independence for seniors, peace of mind for families.....  order today!  www.take5toexercise.com

The Fall Prevention Lady

YOUR PARENTS AND FALL PREVENTION

My mom, who lives in Pennsylvania, is visiting me this week out here in California and we've been busy!  I have only seen my mom once in the past 6 years so we've been chatting, sightseeing, and hanging out.  Actually, she came here to inspire, encourage and counsel her youngest daughter as I embark on my Take 5 to Exercise fall prevention DVD business, and there's nothing better than mom!  

I have aged and so has my mom.   Like mother, like daughter, my mom remains active and eats healthy which keeps her in great shape.   She is a little rounder, has a little more grey but she's just as sassy as ever!  Since her daughter is the "Fall Prevention Lady", she felt comfortable asking me about her hip pain.  "It feels like it pops out," she said when I asked her why she was limping early one morning. 

After assessing her movement patterns, I recognized an ailment common to ladies in their early 60s.  My mom has hip issues that can be corrected by a simple stretching and strengthening program.  Specifically, her hip abductors are weak and her hip adductors are tight.  Her hip pops when she walks because her hip stabilizers are weak.   This imbalance, plus a super tight piriformis, pulls on her pelvis, causing her knees to bow outward when she squats. I have to say that she was all over the place when I had her stand at balance threshold !!!

Like most people who do not practice balance and/or resistance training, her hip stabilizer muscles are weak but since my mom was a cheerleader in high school and excelled in gymnastics, she is aware of her body movements and quickly responded to my verbal cues.  With consistent practice, she can correct her muscular imbalance, reduce her hip pain and prevent further disability.   

My mom walks 2 miles a day, 5 days a week but she quickly realized that is not enough.  Yes, she is healthy but if she ignored the hip pain and just kept on walking, not strengthening the weak muscles while stretching the tight ones, her pain would become progressively worse while her independence would be increasingly compromised.  

       The moral of my blog:  if you have nagging pains, unusual hip, leg, foot or back pains, please visit a professional.   Nagging pains only get worse when left untreated.  Baby boomers, those 50 and older, are beginning to develop what has become known as boomeritis.    Become aware of boomeritis now so you can continue to live the quality of life you have worked so hard to achieve.

Do what I did and give your mom a 5-day set of my Take 5 to Exercise Fall Prevention DVD series so she can start learning the basics about movement as well as how to stretch tight muscles and strengthen weak ones.  Remember,  you're never too old, or too young to benefit from consistent exercise.  Imbalance leads to compromise and compromise leads to sacrifice.  Don't sacrifice the quality of life you deserve.

Love your mom,

The Balance Enhancement Specialist.