SARCOPENIA.
Sarcopenia is the natural loss of muscle mass associated with the aging process. This muscle loss begins approximately at the age of 30. The rate of muscle decline is estimated to be 5% per decade and since sarcopenia is exasperated by inactivity, this loss of muscle mass accelerates to as much as 20% per decade after the age of 70. The good news is sarcopenia can be slowed by participating in a consistent exercise program such as Take 5 to Exercise.
Loss of lean muscle mass is the number one threat to an older adult's independence is a fall. Take 5 to Exercise is a fall prevention exercise DVD series designed to reduce the risk of a fall by guiding the viewer through seated stretching and strengthening routines. The Fall Prevention Lady, Kelly Ward, is a personal trainer and balance and mobility specialist who explains why specific exercises are important and demonstrates proper form.
There are two days of strengthening routines in the Take 5 to Exercise series. The exercises are easy to follow along with and a resistance band is included with the purchase of any Take 5 for Strength DVD and the Complete week of exercise routines. The best news is it's never too late to fight sarcopenia. You can get stronger, you can reduce the risk of a fall, you can remain independent.
Click HERE to order.
Friday, August 26, 2011
Thursday, August 25, 2011
Kentucky Association of Adult Day Centers Conference
As the Fall Prevention Lady, I was honored to present two fall prevention workshops at the Annual KAAD (Kentucky Association of Adult Day Care Centers) conference in Lexington, KY. My first presentation discussed fall risk factors and the second presentation engaged participants in a fall prevention exercise routine. Kentucky has a strong system of adult day centers that provide both medical and social services to older adults in need and reducing the risk of falls is one of those needs. It was so exciting when Governor Steve Beshear, the Attorney General and the Secretary of State stopped in to say hello at the conference!
I have met some amazing people and learned a lot about thriving adult day centers. Unfortunately California's deplorable financial situation has led to the reduction and practical elimination of such centers. One has to wonder what will happen to older adults who cannot afford medical services, to families that are caring for an aging loved one, and older adults who are living in isolation. Adult day centers provide services that help older adults remain in their homes as well as provide respite for loved ones.
My fall prevention exercise series, Take 5 to Exercise, is a practical way to reduce fall risk. These educational DVDs guide the follower through seated stretching and strengthening exercises designed to reduce the risk of fall. The Take 5 to Exercise training principles are evidence-based and proven to work when followed consistently. As a result of the poor economy, I have drastically reduced the price of these fall prevention DVDs. Invest in your future by ordering the Complete Week of Take 5 to Exercise fall prevention exercise routines. Resistance band is included with your purchase! Click HERE to order.
I have met some amazing people and learned a lot about thriving adult day centers. Unfortunately California's deplorable financial situation has led to the reduction and practical elimination of such centers. One has to wonder what will happen to older adults who cannot afford medical services, to families that are caring for an aging loved one, and older adults who are living in isolation. Adult day centers provide services that help older adults remain in their homes as well as provide respite for loved ones.
My fall prevention exercise series, Take 5 to Exercise, is a practical way to reduce fall risk. These educational DVDs guide the follower through seated stretching and strengthening exercises designed to reduce the risk of fall. The Take 5 to Exercise training principles are evidence-based and proven to work when followed consistently. As a result of the poor economy, I have drastically reduced the price of these fall prevention DVDs. Invest in your future by ordering the Complete Week of Take 5 to Exercise fall prevention exercise routines. Resistance band is included with your purchase! Click HERE to order.
Wednesday, August 10, 2011
Frail elders in Sacramento fall prevention class show significant improvements
Even the oldest of the old can benefit from a fall prevention exercise program. In a class where the average age was 88 and most were living with multiple chronic conditions, everyone demonstrated improvement in fall-related fitness parameters after participating a 5-week balance and mobility training program.
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.
Listen to her numbers....
The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.
The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.
Listen to her numbers....
- She increased her lower body flexibility by 6.5 inches
- She increased her lower body strength by being able to get out of the chair 7 times using her hands compared to ZERO at pre-test
- She improved dynamic balance by being able to get up and walk around a cone 4.8 seconds faster!
Amazing. This lady is so grateful for this class and I am so grateful she was in the class.
The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.
The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!
Monday, August 8, 2011
Person living with disability praises benefits of fall prevention exercise
At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Thursday, August 4, 2011
Frail elderly reduce fall risk after balance and mobility class | Senior Exercise Videos
Everyone in the FallProof™ for Frail adults balance and mobility class held at St. John's Retirement Village improved in at least one fitness parameter related to fall risk! Wooo-hooooooooooooo..... Frail elderly reduce fall risk after balance and mobility class | Senior Exercise Videos
Age alone does not indicate fall risk
1 in 3 adults over the age of 65 who live in the community will fall each year. When I do fall prevention presentations, I always ask who has fallen or who is concerned about falling. Between those two questions, nearly every hand goes up. Are fall prevention statistics under estimated? Perhaps. Regardless of the statistics, the number of falls is expected to increase drastically as baby boomers advance in age.
In a recent class, there were two ladies (aged 86 and 87) who were similar in many accounts. Both live independently in the community, neither one uses an assistive device for mobility and both have fallen within the past year. This is the exact person FallProof™ was designed to help. Pre-test scores indicated that the 87 year old had significantly less lower body flexibility however she scored better in dynamic balance and agility.
What I find interesting is the post-class results. The same 87 year old increased lower body flexibility by 2.8 inches and improved dynamic balance nearly 2 seconds. The 86 year old increased lower body flexibility by 2 inches but lost one tenth of a second on dynamic balance. Both ranked in the 85th percentile of lower body strength.
Two average older ladies. Two very similar women who resemble your neighbor, your mother, your grandmother. Who is at greater fall risk? It would be fascinating to follow these two ladies for a year and test again. As of today, they are the same in lower body strength however the younger one demonstrates greater lower body flexibility and the older one is appreciably more agile. I think I just found a project for myself......
I am blessed to have the opportunity to educate older adults about fall risk factors, demonstrate evidence-based fall prevention exercises and facilitate ongoing compliance to an exercise routine. I love what I do and I encourage everyone to Take 5 to Exercise each day. Take 5 is my seated fall prevention DVD series and it is a perfect place for beginners to start from the comfort of home. Let's see which of these 2 ladies decides to Take 5 to Exercise each day....
In a recent class, there were two ladies (aged 86 and 87) who were similar in many accounts. Both live independently in the community, neither one uses an assistive device for mobility and both have fallen within the past year. This is the exact person FallProof™ was designed to help. Pre-test scores indicated that the 87 year old had significantly less lower body flexibility however she scored better in dynamic balance and agility.
What I find interesting is the post-class results. The same 87 year old increased lower body flexibility by 2.8 inches and improved dynamic balance nearly 2 seconds. The 86 year old increased lower body flexibility by 2 inches but lost one tenth of a second on dynamic balance. Both ranked in the 85th percentile of lower body strength.
| Pre S&R | Post S&R | Pre CS | Post CS | Pre 8UG | Post 8UG | |
| 86 yo | 5 | 7 | 0 | 14 | 7.6 | 7.7 |
| 87 yo | -4.8 | -1 | 0 | 14 | 7.1 | 5.4 |
Two average older ladies. Two very similar women who resemble your neighbor, your mother, your grandmother. Who is at greater fall risk? It would be fascinating to follow these two ladies for a year and test again. As of today, they are the same in lower body strength however the younger one demonstrates greater lower body flexibility and the older one is appreciably more agile. I think I just found a project for myself......
I am blessed to have the opportunity to educate older adults about fall risk factors, demonstrate evidence-based fall prevention exercises and facilitate ongoing compliance to an exercise routine. I love what I do and I encourage everyone to Take 5 to Exercise each day. Take 5 is my seated fall prevention DVD series and it is a perfect place for beginners to start from the comfort of home. Let's see which of these 2 ladies decides to Take 5 to Exercise each day....
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