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!