Fall Prevention Clinic of America?

Talk about specialized niche: I am a fall prevention exercise instructor. I'm not sure how I chose this path but I have been studying the importance of preventative screening and early detection since my undergraduate studies at West Chester University. On the west coast, I am studying exercises that are designed to reduce the risk of a fall. I think I'm a little ahead of my time with my specialty so you can imagine my surprise when I read about the Fall Prevention Clinic of America! Yes, in the Heartland (Illinois), there are clinics that specialize in the early detection of vestibular and balance disorders!

Dr. Debra Rose's FallProof program, one of the top 7 fall prevention programs in the country, stresses the early detection and thorough assessment of older adults who have fallen or are concerned about falling. In fact, the Fullerton Advanced Balance (FAB) scale is a 10-item test designed to identify system weakness and impairment. I have been implementing the FAB within the Sacramento region and although I'm not a doctor, I am trained to recognize a systemic impairment. While testing, I have identified at least a dozen older adults who may have vestibular disorder and have referred them appropriately.

In this month's Aging Well newsletter, Flagging Falls By Jennifer Mellace Aging Well Vol. 2 No. 5 P. 10, talks about the body systems involved in balance, including the vestibular system, and the importance of preventative screening and early detection. There are 4-5 fitness tests that a properly trained professional can conduct in order to identify impairment. Things deteriorate as we age and the "use it or lose it" theory applies to just about every body system, especially our balance skills.

The good news is that consistent activity can deter further degeneration and even improve symptoms and conditions. Falls are accidents and although they are associated with growing older, they are not a normal part of the aging process: the risk can be reduced. The number one way to reduce your risk of a fall is to stay active. Remember to Take 5 to Exercise each day!

Be aware that exercise is the #1 way to prevent a fall

I am presenting six fall prevention workshops for the City of Sacramento's 50+ Wellness program's "Stand Up to Falls" program. The target group is community dwelling older adults who are concerned about falling or who have fallen and want to learn how they can reduce the risk of another fall. It amazes me that people do not associate exercise with fall prevention.
The first workshop went extremely well and I learned as much from the participants as they learned from me. Everyone wanted to know how to prevent a fall and the answer is simple: EXERCISE DAILY! The best way to prevent a fall is to engage in a regular exercise program designed to strengthen and stretch your muscles, increase postural awareness, and challenge your balance. These are necessary components of a fall risk reduction exercise program.

Make the time to exercise each day. Follow along with your favorite senior exercise video. That is the best way to prevent a fall.
The Fall Prevention Lady

Stand Up to Falls...

Kaiser Permanente is funding the fall risk reduction program that the City of Sacramento's 50+ wellness program is presenting to Sacramento residents. I am the featured presenter! The focus of these workshops is to increase awareness of risk factors and to teach participants basic exercise techniques that will keep them strong and independent.
The first workshop was at the Oak Park community center and there were 23 participants. How exciting that people understand the need for preventative action. Unlike most workshops, my Stand Up to Falls presentation offers the knowledge and the skills people need to remain free from falls. I demonstrate balance techniques, strengthening exercises, stretching movements and get participants marching for endurance. Hey, a person can march while seated so no excuses....everyone can get involved!
The workshop was a success and I look forward to helping residents throughout the Sacramento region reduce their risk of a fall in any way shape or form that I am able. For the schedule of remaining workshops, click here. Hey, please attend one of these workshops, they're free.
The Fall Prevention Lady.

Leisure-time activity and fall prevention

Studying to become a certified therapeutic recreation specialist, I am learning about leisure and the importance of a satisfying leisure lifestyle. What one person values as leisure is entirely different from the next person. Leisure activities are highly individualistic and what reflect the values of an individual. I value my health so my leisure-time activities involve exercise. However, I also enjoy traveling. Due to my college-student income (or lack thereof), finances have a direct impact on the leisure activities I can enjoy.
For most, the leisure lifestyle is synonymous with the lifestyles of the rich and famous. That is the ideal; houses, boats, jets, beaches, relaxing, doing nothing. However, leisure is more than that. It can be half an hour of free time spent listening to the birds. Leisure can be playing cards with your friends or drinking a beer while watching the football game. People have different values thus people have different leisure lifestyles.
During the industrial revolution, our society valued work and the puritan work ethic. Times have changed and thanks to technology, a person doesn't have to work as hard or as long to pay the bills in order to exist. As the baby boomers retire and are forced with excessive amounts of 'free-time', people need to reconsider their leisure philosophy. The time is earned, you deserve it, what are you going to do with it? Enjoy it and feel good about your leisure. Think about what you value.
If you value your independence and your health, it would behoove you to incorporate consistent activity into your daily routine. Leisure-time activities such as following along with your favorite fall risk reduction exercise instructor (ME!), walking with friends, challenging your balance, strengthening your muscles and making the time to Take 5 to Exercise will help keep you independent and living the life you want. Freedom of choice is an essential component of leisure; a person cannot be forced to something leisurely and enjoy it.
Take the time to connect with your body and mind as you follow along with my exercise videos for seniors. Learn as you grow. It's never too late.
At your leisure,
The Fall Prevention Lady

Fall prevention week 2009

Each year, the third week of September (September 21-25, 2009) has been designated as Fall Prevention week. Across the country, communities reach out in order to increase awareness of falls as well as inform residents about the things they can do to reduce the risk of an accidental fall. It's no surprise, and evidence-based support indicates, that following a consistent exercise routine is the number one way to reduce the risk of losing your balance.
Year-round, the Fall Prevention Center of Excellence in Fullerton, CA is dedicated to increasing public awareness of physical falls and Dr. Debra Rose's FallProof balance and mobility program has been recognized as one of the top seven in the nation for reducing the risk of falls among community-dwelling older adults. Having recently attained FallProof instructor certification, I am proudly introducing the multisensory training concepts in the Sacramento region.
So for Fall Prevention week, 2009, I conducted the Fullerton Advanced Balance scale (FAB) to assess participant's fall risk. With the permission of their accommodating instructor, I tested the senior fitness class members at both the Belle Cooledge and South Natomas community centers. These ladies did amazing and the practice was superb for me. I had the chance to educate on the individual level and the response was FAB-ulous!
I also tested several ladies at the West Sacramento senior center. This is a group of individuals who would clearly benefit from the multisensory training. I am excited about the possibility of teaching a Take 5 to Exercise fall risk reduction class there and introducing some of the FallProof balance and mobility concepts.
Finally, I had the opportunity to implement the short-form version of the FAB with several participants at the Fall Prevention outreach in Grass Valley. This annual event is sponsored by the Falls Prevention Coalition of Nevada county. The seniors whom I tested were extremely interested in the feedback I was able to provide from the 4-item test results. It was wonderful to be able to apply the skills I have been studying and to be so well received by the people for whom it was intended: older adults still living independently in the community who may (or may not) think they are at risk of falling.
The service providers in Grass Valley were more than interested in what I was doing. I had the privilege of talking with a wonderful physical therapist about vestibular impairments, especially BPPV. Do you know that the next lady I tested showed the exact signs and symptoms we had just discussed? One senior fitness trainer even asked how she could get information on the program.
The FAB is one component of the FallProof program. In fact, it's just the beginning. FallProof is top of the line, the most up-to-date balance training available. Old programs pale in comparison. I am so glad that I invested my time and energy into gaining that certification.
Learning, implementing and re-learning everyday!
The Fall Prevention lady.

Cancer survivors need to Take 5 to Exercise!

I drove to the upscale San Francisco Bay Club to attend a workshop for Certified Personal Fitness trainers who work with cancer patients and survivors. Because current treatment options expose body tissues to genetic alterations both during and after treatment, ACSM Cancer Exercise Specialists suggest that patients follow a professionally designed exercise program:

• immediately upon diagnosis
• during treatment
• consistently afterward.
  

Hosted by IMPACT director, Jane Clark and colleagues Regan Federic and Betty Smoot, these exercise science professionals demonstrated the increased need for flexibility and balance programs for those who undergo chemotherapy.

Mobility is the primary goal during treatment but maintaining range of motion and reducing disability become issues of concern afterward. So does balance.

"Chemo-brain" is a common side effect of chemotherapy as is vestibular dysfunction. A fuzzy brain and inner ear sensory problems plus weakening of your muscles puts a person at a marked increased risk of a fall.

A person needs to have a systematic approach to remaining balanced in order to remain safe throughout treatment. Recognizing these special needs becomes a compassion issue. Some people have it, some people don't. I do.

As a woman, breast cancer is always a concern.

As a health educator, I want to encourage preventative cancer screening to the maximum level.

As a fitness consultant, I strive to educate about and demonstrate effective movement patterns.

These SF Bay area health and fitness professionals recognize the need for consistent activity to prevent disability associated with cancer treatment options. I recognize the need for consistent movement to prevent the disability associated with growing older. Either way, it's up to you to do it! It's your choice! But let me help you:

Take 5 to Exercise every day. Get yours and start with your own personal trainer today.

The Balance Enhancement Specialist

Regulating fall prevention exercise classes....

As a certified personal fitness trainer who works with clients of all ages and of all physical abilities, I am frustrated by the lack of a governing body that oversees the fundamentals of practicing "certified" trainers. The reason I am so perturbed by this is what I have observed while watching trainers in the gym and in group settings.

I do not claim to know it all and to have all the right answers. Quite the contrary, I am a person who is forever seeking more wisdom, more knowledge, and more insight into the movement of the human body, especially corrective exercise techniques. I want to know how can I help a person the most? If I observe an inefficient movement pattern, I feel it is my obligation as a certified health and fitness professional to be able to prepare an effective program that will help that person move easier, with less pain.

There is no governing body that checks up on “certified” trainers and how they practice. The result is thousands of bad experiences, unnecessary injuries, and wasted efforts. The older I get, the more I value my time and my effort. I consider the older adults who I strive to help and if they have one bad experience, they might give up on the message: it’s never too late to benefit from consistent activity; consistent activity done correctly.

In my seated exercise routines, I constantly cue the viewer how to breathe correctly, what muscle to concentrate on during each movement and mostly, to stop if the movement hurts.

In the meantime, please be careful. I hope one day there is a regulating body that implements ‘surprise visits’ to senior fitness classes everywhere. Each instructor should be “graded” on principles, techniques and overall safety. I am deeply disturbed that unqualified instructors are not only causing injury but also negatively influencing people’s attitudes about exercise.

Boomer-itis and fall prevention

I read an article about it before and since my mother has officially reached Baby Boomer status, I would like to spread the news. Boomeritis is a disease that affects people 50 and older, basically the baby boomer generation we hear so much about these days.
So what is boomeritis? Boomeritis is characterized by the nagging pains that have developed in your knees, back, and hands. It is the inflammation that immediately sets in after bouts of exercise. It is the aching that doesn't go away but now remains more constant. It is the tendonitis, bursitis, all the -itis that you never had before!

Unfortunately, boomeritis not only affects the baby boomers! Heck, as a 41 year old athlete, I'm beginning to feel it, too. I know lots of people my age that complain after doing some exercise or strenuous movment. Basically, boomeritis is a sign that we are not as young as we used to be. It takes longer to recover from the workouts and you are more sore after increased effort (ok, ok, that's just me lately but it does take more time to bounce back).

In order to combat this boomeritis, we need to longer warm up and cool down times. Longer recovery time may require an extra day between workouts but nothing AND I MEAN NOTHING, beats consistent movement. Take 5 to Exercise is a new approach to seated exercise routines and was developed to encourage daily movement in order to reduce the risk of a fall. Staying active not only reduces fall risk but also improves quality of life.
As we age, we need to devote MORE time to flexibility and strengthening exercises but unfortunately, we don't spend as much time caring for our body as we should.
Make the time, you're worth it: Take 5 to Exercise.

Fall risk screenings....

I am going out into my community to set up 4-hour screenings where I will be testing older adults for balance and mobility system impairments that, if left unchecked, can increase the risk of an accidental fall. My community project is about increasing awareness through early detection and preventative education. This type of outreach is what communities need to implement before falls reach epidemic proportions among the older population.

I plan on using the Fullerton Advanced Balance (FAB) scale to test community-dwelling older adults who are interested in testing their balance skills. This type of test is perfect for older adults who do not consider themselves vulnerable to a fall and it's also perfect for anyone who have fallen and is concerned about falling again. The FAB includes 10-fitness tests that are designed to assess the body systems involved in balance and mobility; the visual, vestibular, somatosensory, and musculoskeletal. This type of fitness testing is recommended for the "young-old".

When appropriate, I will recommend using the Berg Balance scale which is a good assessment tool for the more frail individual. Due to the sedentary nature of our society, I will not be surprised by the number of older adults who are only capable of the 14-fitness tests on the Berg. Both of these assessment tools are research and evidence-based methods of indicating those who are either moderate or high risk of falling.

I will be using these functional assessment tools in increase public awareness of the vulnerability everyone has when it comes to losing his or her balance. Some of the tests are challenging and can be quite humbling when doing them. I hope to educate Sacramento residents about how to reduce the risk of an accidental fall by remaining physically active. It is important to Take 5 to Exercise each day and challenge the body's balance systems regularly and safely.

If you're not assessing, you're guessing. So find out what your strengths are, be aware of your weaknesses and take responsibility for your well being by following a regular exercise routine, either seated or standing. And smile, your body will adapt and improve!

If interested, contact me.... livinfit@gmail.com

Lazy days of summer and fall risk reduction exercise

The hot days of summer are upon us in Sacramento with temperatures in the low 100s this past week. When it's this hot, the last thing you may feel like doing is moving but if you follow along with your senior exercise videos first thing in the morning, you have done your daily dose of fall risk reduction exercise before the temperature reaches 80!

This is why I strongly recommend you try to get into a routine that works for you. Taking care of your body is your number one priority as you get older so making the time to Take 5 to Exercise first thing in the morning ensures that you have done what you can to reduce your risk of a fall for one more day.

While it is recommended that people, particularly older people, do not exercise in extreme temperatures such as this, you can get in a great workout if you have access to a swimming pool. A dear friend of mine who had fallen in January recently started a water aerobic class and is not only gaining strength but also confidence with each class. She is 92 years old and stays active in the pool for one hour two times a week. Swimming is an excellent exercise that requires total body strength and keeps you cool. My friend is gaining confidence in herself and her mood has improved significantly.

For those of us who do not have access to a swimming pool, try to get in some movement either early in the morning or later in the evening when the sun is not as strong. Always have water nearby and make sure you drink it! Now, more than ever, a person needs to drink at least half his/her body weight in fluid ounces of water each day. Keeping your body hydrated is easier on your organs, helps your skin looking healthy and gives you energy. Give it a try.

So while the temperature may be hot outside, keep cool inside as you follow along with my seated exercise routines. If you Take 5 to Exercise each day, your body becomes more efficient and can tolerate extreme temperatures if necessary.

Keeping it cool in Sacramento.

The Fall Prevention Lady

Certified fall risk reduction instructor

This past weekend, I attended the FallProof practical exam weekend at the Center for Successful Aging, located on the campus of California State University in Fullerton, California. Only after completing an intensive online course was I eligible for the final testing. I am proud to say that I passed both the online and practical examinations with flying colors!

Obviously, Dr. Debra Rose isn't messing around when it comes to her FallProof balance and mobility program for older adults! She has set a standard of instruction that sets her program above and beyond others. Not just anyone can teach the techniques and skills required of this program. Instructors are expected to be knowledgeable and trained in the kinesiology and anatomy of older adults, specifically the systems that are responsible for maintaining an upright position throughout life's activities.

While the FallProof program is intensive, it is not for everyone. Not at first. Some adults may be challenged by some of the tests and those adults may be referred to their primary care physician or physical therapist before enrolling in the program. Dr. Rose and her colleagues believe that a minimal amount of physical strength and/or flexibility is necessary for a person to safely remain living independently within the community. Without sufficient lower body strength, a person cannot get up and safely stay up, making a fall almost inevitable.

This is why people living at home need to Take 5 to Exercise and do it on a regular basis; strength and flexibility are essential to one's quality of life and independence! Day 2 and Day 4 of my 5-day senior exercise video series are specifically dedicated to strength building activities. While seated, I demonstrate how to perform several exercises that use a resistance band to increase lower body strength.

Day 1 is all about Flexibility as the Take 5 to Exercise ladies and I demonstrate fun stretching movements from the seated position. Throughout the series, I encourage viewers to regularly practice the Basic 5 stretches which are designed to increase circulation and flexibility of major muscles.

So whatever you do, do something! Falls cannot be prevented but the risk of falling can be reduced. Sacramento region, The Fall Prevention Lady is now a certified FallProof balance and mobility instructor who will be offering classes (limited to 10 people) and small group training. In the meantime, prepare yourself and make the time to Take 5 to Exercise each day!

Wild Ward Women and Fall Prevention exercise

This week I went to Bradenton Florida for the Ward family reunion.  Although my father is deceased, he is survived by 4 sisters, 3 of whom live in the Bradenton area.  I was excited about seeing the “wild Ward women” and meeting cousins I didn’t even know existed!  As a gerontologist and fall prevention exercise instructor, I was excited about visiting the area because it is so densely populated with older adults.  I wanted to observe the different levels of ability, the services available and overall, how people feel about physical falls.

Florida is the retirement capita of the United States.  There is community after community with a minimum age requirement of 55 years old and most of these neighborhoods have a pool and recreation center.  The yards are well maintained, the homes are small and most everyone has a car in the driveway.  My aunts, like most of their friends, do not drive after dark nor do they go outside of a 30-mile radius.  They are aware of their limitations and live on the side of caution. 

My older relatives live in neighborhoods where people live within their means.  There is no need for extravagant cars or excessive homes.  These people are living on retirement funds and social security.  Everyone has Medicare and most have supplemental insurance.  Relatives visit each other every Sunday and call each other often.  They are aware of each other’s doctor’s appointments and have social support systems in place.  Having a friend or family member check in occasionally is a great idea for those who live alone.  It's about safety and dignity....

My oldest aunt, Mary, flew in from Ohio.  She is the matriarch of the family and has remarried after the death of her husband of 56 years.  Her new husband is a long-time friend whom she and her husband used to square dance with he and his wife.  Mary enjoys the male company and prefers to be with someone rather than alone.  “At this age, it’s nice to have someone to talk to”…  I can’t blame her!  She’s in excellent health and is sharp as a tack.

Next is Betty.  She isn’t aging quite as well.  She had to give up her line dancing due to a vestibular (inner ear) dysfunction.  Her balance is off and she has begun to fall.  Her husband of 53 years is taking wonderful care of her.  She told me she started watching my senior exercise videos in order to remain active. 

Norma is the next oldest and she is sharp as a tack, too.  She plays the Lowrey and produced 2 DVDs which I am going to use as background music in my seated exercise routines.  She recently had an operation on her wrist and is careful not to overexert herself during this healing time.  She cannot wait to play her organ again.  She also makes the time to Take 5 to Exercise with her granddaughter, Rene, my twin!  Rene is 37 years old and has shoulder issues and low back pain.  I recommended some basic exercises and she said she enjoys the exercises in Day 5; Take 5 for Maintenance. 

Last but not least is Helen.  She recently met and is engaged to Larry, a long-time friend whom she recently was reintroduced to.  “At my age, you don’t want to wait!”.   And she's right; she is happy, Larry adores her and they have fun!  Helen has bells palsy but doesn’t let that stop her.  She also plays the organ and is a wonderful singer.  I see where I get my competitive nature as she whispered to me, “I ain’t gonna let Norma out-do me, I have a CD that I made, too.”  Helen gave me a copy to play during class as well!

I had a wonderful time visiting my aunts, meeting my cousins and observing life in a middle class retirement community.  These seniors understand how important it is to stay active in order to remain independent.  There’s a lot of dancing and walking but I was unhappy that my aunts are not more active in balance or resistance training.  They represent the silent generation and they do not know how to engage in appropriate exercises.  However, they each have my a set of my series and are beginning to do the exercises.  I am so excited about obtaining my FallProof master instructor status so I can schedule a tour in southwest Florida to increase awareness of fall risk reduction exercises and teach older adults how to safely challenge the body systems of balance.

Flying back home to Sacramento, California,

The Fall Prevention Lady

Fall prevention exercises: solution to public health concern

Leaders of this great nation are not impervious to the consequences of a fall and thanks to persistent lobbying, evidence-based research and the undeniable population explosion, the Safety of Senior's Act was passed in 2008.

While there are multiple causes for falls, an individual has some influence over some fall risk factors. The key to remaining safe and living a quality lifestyle is taking responsibility for your well-being and doing something about those factors within your control. For example, recognizing that you can control how much daily activity you engage in is important. You can choose to Take 5 to Exercise each and every day to reduce your risk of an accidental fall. Or you can choose to sit by and do nothing.

I think you are too smart to sit by and do nothing to reduce the risk of a fall. Exercise has been proven to be the key to successful aging. The benefits have been documented, the results are in: consistent movement can reduce the risk of an accidental fall.

Get with the program and Take 5 to Exercise every day. Do something: stretch, strengthen, balance or walk. Sit up straight, lift your chest, drop your shoulders, look straight ahead at a vertical marker, get your ears in line with your shoulders. Smile, you can do this.
Order my 5-day video series to watch and follow along with at home until a program comes to a neighborhood near you. Give the gift of independence to your loved ones. Break the cycle of fear associated with a fall.
The Fall Prevention Lady

Therapeutic recreation and fall prevention exercise

Today I visited the Easter Seals Therapeutic Recreation services department to talk about seated fall risk reduction exercises.  Therapeutic recreation uses recreation and leisure to help people living with disabilities function independently and enjoy life.  No matter what physical challenges a person may be facing, bodily movement is necessary for a quality life.  

Some individuals who are living with a disability have mobility issues which places them at an increased risk of falling.  I am not a physical therapist, I am not a doctor but I am a certified personal fitness trainer and I am an expert in the aging process and the bodily changes that are associated with aging.  Because older adults experience mobility challenges, I was confident that my Take 5 to Exercise Basic 5 stretches were appropriate for everyone in the room.  

Every body benefits from flexibility movements.  Every body adapts to strength training.  Every body needs balance training and every body could use endurance training.  However, every body is different and some bodies have special needs.  The important thing is to respect your body's limitations and do what you can, challenging yourself without pain.  And mostly, do something you enjoy!   Take 5 to Exercise everyday!

The Fall Prevention Lady

Take 5 to Exercise workshop

I am excited to announce that my Take 5 to Exercise Fall risk reduction workshop has been approved by the Department of Social Services for 3 units of Continuing Education Units (3 CEUs). This is pertinent information for directors and management of all assisted living facilities, skilled nursing homes, RCFE instructors, nurses, certified caregivers, or anyone in healthcare who is required to maintain a certain number of continuing education units per year.

As the Fall Prevention lady, I am officially qualified to educate healthcare workers about the components of an effective fall risk reduction exercise program. It's a fun, interactive 3 hour workshop that will not only benefit the people you work with but also yourself since everybody was made to be in motion. The body thrives from increased circulation and oxygen exchange. Begin to thrive as you Take 5 to Exercise!

I am putting together a workshop schedule. If you are interested in a live workshop for your company, please contact me: info@take5toexercise.com

The Fall Prevention Lady!

Caregiver bill of rights....

I am on Twitter and while Twitter only allows a person to communicate in 140 characters or less, I have found it to be a helpful resource of information.
Recently a follower of mine, Fenway Medical, posted the Caregiver Bill of Rights and I feel this is so important that I am posting it here:

• I have the right to take care of myself.
• I have the right to seek help from others.
• I have the right to get angry, be depressed and express difficult feelings once in a while.
• I have the right to maintain parts of my life that do not include the person that I care for.
• I have the right to reject any attempt to control me through guilt or anger.
• I have the right to consideration, affection, forgiveness and acceptance.
• I have the right to take pride in what I'm doing.
• I have the right to protect my individuality.

If you are caring for a loved one who may have fallen or who has fallen ill, you have the right to care for yourself!  Read the bill of rights and take time for yourself.  You cannot be good to anyone if you are not good to yourself.  Take 5 to Exercise.  You are not alone and always remember that you are appreciated. 

 

The future of Senior Centers as we know them...

SB977 is a piece of California legislation that calls for the assessment of the current senior center infrastructure so that we as a society are ready to provide for the aging baby boomers. The demographic studies have been out and by 2025, 1 in 5 Californians will be over the age of 65 and the fastest growing segment of the population (nationwide) are people over the age of 85 (CDC, 2006).  The odds of developing a disabling, chronic disease increases proportionately to chronological age; fifty percent of adults older than 65 are living with some type of disability.   

I'm not talking about deadly disease, I'm talking about impairment that affects one or more major life activities.  Limitations in everyday life.  Unfortunately, we are all aware of the outrageous cost of healthcare and if people don't start living a wellness lifestyle, quality healthcare will not be available.

Enter the cost effective senior center.  The local hub of the community, senior centers are a gathering place that provides more than a hot, nutritious meal.  As the need for consistent exercise among older adults increases, so does the demand for qualified programs and instructors.  Falls among the elderly are a public health concern that require a multifactorial approach to prevention. 

The current system of senior centers is outdated and needs to be assessed to see what programs are working and which are no longer necessary.  The days of bingo and meals of meatloaf and mashed potatoes are gone.  Baby boomers want yoga, internet, support groups and sushi.   Needs are increasing and demands are changing.  

Unless you can see yourself going to the same center your parents went to and using the same equipment they used, it's time for a change.  It's time to reassess the current infrastructure so we as a society are better prepared to meet the needs of the future.

Physical falls can change a person's life instantaneously and  unfortunately, people don't realize the seriousness until it happens to them, or someone they love.  Participating in a consistent exercise routine not only reduces the risk of a fall but also improves the quality of your life.  My Take 5 to Exercise seated exercise routine is something an adult child and her parents can benefit from.  Be a role model for your parents and your children. 

Take 5 to Exercise each day.

The Fall Prevention Lady

Do not procrastinate: Participate!

I have been teaching my Take 5 to Exercise fall risk reduction exercise class for the City of Sacramento for the past 3 years.  I have been working with a core group of residents at Atria El Camino Gardens for 2 out of those 3 years.  

As a result, my regulars are an extremely fit group of older adults.  In fact, they can do some of the exercises with their eyes closed!  Haha, of course we practice some movements with eyes closed to challenge the other sensory systems involved in balance!

Today we had another new comer.  After a quick assessment, I realized that our newcomer lacks both endurance and confidence.  I encouraged her to work at her own pace and continually reminded her that the other members of the group are so fit because some have been coming to class twice a week for nearly two years.  Regardless of how long they've been in the program, they all have been consistent with their exercises and they all have significantly improved their strength, flexibility, endurance, posture, and balance.

My message is this:  DO NOT PROCRASTINATE!!!  Get involved in a fall risk reduction program today.  Start moving!  If you do not have a way to get to a group class, you can stretch and flex those muscles from a seated position in the comforts of your home while watching an exercise video series.

Order my Take 5 to Exercise fall risk reduction program and learn how to make movement a part of your daily routine.

The Fall Prevention Lady

Strengths-based approach to fall prevention

 I have been getting acclimated to a new department, new professors, a new philosophy as I complete my masters degree in Science.   Let me clarify, the Recreation, Parks and Tourism Administration at CSUS is new to me!  Parks and Recreation programs have been around for years but they certainly haven't received the recognition or respect deserved.

Leisure is a science.  What a person does in his leisure time is key to personal development and quality of life.  I would like you to think about what "leisure" means to you?  Once you've formulated an idea, think about what you do in your leisure time.   Life is demanding and stressful so the quality of your free time certainly affects your health not to mention overall quality of life.

There is another important aspect about the Parks and Recreation program that I would like to mention, specifically Therapeutic Recreation.  1 in 20 Americans has some type of disability.  The older a person gets, the greater the risk of disability he or she faces.  The need for programs that reduce the risk of disability is essential.  Reducing the risk of a fall becomes top priority not only to individuals but also to communities.  One of the primary objectives of Therapeutic Recreation is to allow equal opportunity to all program to all people.  

As a Personal Fitness Trainer who works with older populations to reduce the risk of a fall through the application of consistent physical movement,  I am aware of limitations and the need to respect those limitations.  I am aware that a person, no matter what limitations, needs to Take 5 to Exercise each day.  A strengths-based approach should be considered when working with someone.  Take into consideration what he or she can do and do not focus on the things he or she can't do.  

Fortunately, I have been practicing "Therapeutic Recreation" in my classes and the need for fun fitness programs that challenge one's limitations is going to explode as the population ages and unfortunately as the population continues to get more and more unhealthy.  The astronomical cost of health care demands government to provide cost effective, community-based programs that not only provide health promotion programs but also help to improve quality of life.

Sounding very Therapeutic,

THe Fall PRevention Lady

Consistently plugging along....

I haven't written in a few weeks because I've been practicing more than fall prevention balance activities. I am now balancing full-time classes in Graduate school, teaching fall prevention exercise routines for the 50+ Wellness program, providing personal fitness training sessions at Intel and privately, and continuing to market my senior exercise video series, Take 5 to Exercise.
All that and staying consistent to my own workouts. Wow, it's a lot on my plate but not more than I can handle.
Life is about balance: knowing your limitations, being aware of your priorities and safely pushing yourself out of your comfort zone in order to improve. The body adapts to new physical challenges and as a person's environment changes, his or her life adapts to new routine in order to survive. A phenomena known as survival of the fittest.
Older generations know all about survival of the fittest because of the social, personal, and financial circustances that they had to endure.  It's a characteristic known as resilience.  The oldest of the old demonstrate those behaviors but mostly, the mindset.  Perhaps we could learn a few lessons from our elders during this difficult time.

In return, give the gift of health.  Take 5 to Exercise with them.

Blessings,

The Fall Prevention Lady

FallProof! Certification weekend....

Ok, I'm down in beautiful (and exceptionally warm for January) Southern California to observe the practical exam for students who have completed the 6-month online FallProof course. Upon successful completion of the exam this weekend, these instructors will be certified to teach the most up-to-date, scientifically researched fall prevention techniques as part of their classes. And with that honor comes professional referrals to your specific location.
I am excited about meeting new people who are passionate about reducing the prevalence of falls through effective, professionally designed activities. Part of the routines are done while seated and part focuses on real-life, dynamic movement that challenges senses that affect your balance.
I already met Don Rapp, a Gerontologist, ACSM Personal Trainer and man who refers to himself as a "Balance Enhancement Specialist"! Do you believe it? Great minds think alike as he and I both refer to ourselves as Balance Enhancement Specialists! He is here to take the practical exam. Good luck, Don. Click here to check out his website.
As an instructor who teaches fall risk reduction classes for the City of Sacramento's 50+ Wellness program and an independently contracted senior fitness trainer, I am always wanting to expand my knowledge base and keep current on research and new techniques. Dr. Debra Rose is an icon in the fall prevention exercise world so to be here is quite an honor. Fall Prevention exercise doesn't get much better than this.
As the producer of an awesome fall risk reduction DVD series, Take 5 to Exercise, I am thrilled to see that my senior exercise video program is right on time. Take 5 to Exercise promotes consistent activity, improved range of motion (aka, flexibility), increased strength, practicing proper posture, and maintaining total body balance.

Click here to order your copy today to get in on the benefits of consistent exercise!

Your Balance Enhancement Specialist!