Practice makes perfect. We've all heard it before and for most, we have experienced the benefits of practicing a talent or skill in our life. Fall prevention researchers have demonstrated that the more a person practices, the more he/she improves balance skills thereby reducing the risk of an accidental fall. In fact, the majority of research studies that I read for my fall prevention exercise thesis were interventions that occurred two or three times per week.
However there were some studies based on once a week interventions. Although the improvements were not as significant and it is not recommended, older adults demonstrate some improvement from balance training once a week. As a personal fitness trainer, it is recommended that individuals, regardless of age, participate in resistance training at least twice a week, three days if the person is motivated and has a specific goal in mind.
Goals are essential in driving behavior change and I will blog more about SMART goals next. The point of this blog is to discuss frequency of training because I just finished working with my 93-year old in-home client. After meeting once a week for 10 sessions, she showed improvement in all areas of fitness associated with fall risk however she is still a fall risk according to the FAB scale.
Unfortunately, she is too fragile to participate in my community-based classes so we are discussing the importance of continued training. This woman is motivated to do what she must in order to remain independent. She faithfully does the strengthening and stretching exercises that I prescribe for her however like many of my clients, she cannot practice most of the balance exercises alone at home due to the nature of the training; it is challenging and increases the risk of a fall. Always be safe when challenging your balance, especially if you live alone.
So my suggestion....enroll in a progressive, multi-sensory balance and mobility training program that meets twice a week. Engage in strength building exercises at least twice a week. Make stretching part of your daily routine. And try to build endurance through walking, biking, dancing, house cleaning, something to get your entire body moving at least 5 times per week. In other words, TAKE 5 TO EXERCISE every day.
Stay active. Remain Independent.
Kelly Ward, The Fall Prevention Lady
Tuesday, February 28, 2012
Saturday, February 25, 2012
Balanced training improves more than balance
I just finished teaching two 6-week FallProof™ balance and mobility training sessions to older adults living in Sacramento; at Parkside Community Church and Fremont Presbyterian Church. The groups were larger than average but still small enough to be intimate. Friendships were formed and individuals made SIGNIFICANT improvements in balance and fitness parameters as a result of training.
In addition to recognizably improved postures, I know that class participants improved physically because the numbers don't lie! An integral part of The Fall Prevention Lady's balance training classes are the senior fitness testing assessments and evaluations, done the first and last day of class, respectively. One lady was able to get up and go around a chair 9 seconds faster and she practically abandoned the use of her walker. A gentleman with Parkinson's Disease improved his lower body flexibility by 5.5 inches and one lady more than doubled her lower body strength.
These are examples of some of the greatest gains made by participating in the six-week fall prevention exercise program that I instruct in the Sacramento region. Nearly everyone improved in all three areas of fitness associated with fall risk while everyone improved in at least one testing component. The importance of participating in a well-balanced training program cannot be understated; a person needs to challenge balance, strength and flexibility. As a person engages in a consistent exercise program, she/he simultaneously increases endurance as the body adapts to these new demands.
Take 5 to Exercise each day!
In addition to recognizably improved postures, I know that class participants improved physically because the numbers don't lie! An integral part of The Fall Prevention Lady's balance training classes are the senior fitness testing assessments and evaluations, done the first and last day of class, respectively. One lady was able to get up and go around a chair 9 seconds faster and she practically abandoned the use of her walker. A gentleman with Parkinson's Disease improved his lower body flexibility by 5.5 inches and one lady more than doubled her lower body strength.
These are examples of some of the greatest gains made by participating in the six-week fall prevention exercise program that I instruct in the Sacramento region. Nearly everyone improved in all three areas of fitness associated with fall risk while everyone improved in at least one testing component. The importance of participating in a well-balanced training program cannot be understated; a person needs to challenge balance, strength and flexibility. As a person engages in a consistent exercise program, she/he simultaneously increases endurance as the body adapts to these new demands.
Take 5 to Exercise each day!
Saturday, February 18, 2012
Fall Prevention Lady to speak to Sacramento Peripheral Neuropathy Support group
I will be speaking to the Sacramento Peripheral Neuropathy support group about fall prevention and balance and mobility this Tuesday, February 21, 2012, at the Northminster Presbyterian Church from 1:30-3:30. I am excited about this opportunity to educate, demonstrate and facilitate fall prevention exercises that will help those living with neuropathy remain independent and enjoy the quality of life they desire.
The Sacramento group is an affiliate of the Pacific Chapter of the (national) Neuropathy Association and there are support groups all over northern California. Although there are many causes of peripheral neuropathy, as the number of people living with uncontrolled blood sugar, insulin resistance or Type 2 Diabetes explodes, so will the number of people potentially living with permanent nerve damage.
Because balance is an intricate messenger system that involves sensory and motor system function, impairment to one or more of these systems increases the risk of a fall. However THERE IS HOPE; you can improve the efficiency and function of the body systems involved in balance!
As a balance and mobility specialist, I have studied these systems and how to progressively train a person, at her/his individual ability level, so that she/he can successfully improve her/his balance skills. While the primary course of treatment is to identify and reduce the CAUSE of the neuropathy, learning how to effectively train one's balance is essential whether the nerve damage is permanent or temporary.
There is hope for those with Peripheral Neuropathy...and there are support groups!
I hope to see you this Tuesday! It's free!
Blessings,
Kelly Ward, The Fall Prevention Lady
The Sacramento group is an affiliate of the Pacific Chapter of the (national) Neuropathy Association and there are support groups all over northern California. Although there are many causes of peripheral neuropathy, as the number of people living with uncontrolled blood sugar, insulin resistance or Type 2 Diabetes explodes, so will the number of people potentially living with permanent nerve damage.
Because balance is an intricate messenger system that involves sensory and motor system function, impairment to one or more of these systems increases the risk of a fall. However THERE IS HOPE; you can improve the efficiency and function of the body systems involved in balance!
As a balance and mobility specialist, I have studied these systems and how to progressively train a person, at her/his individual ability level, so that she/he can successfully improve her/his balance skills. While the primary course of treatment is to identify and reduce the CAUSE of the neuropathy, learning how to effectively train one's balance is essential whether the nerve damage is permanent or temporary.
There is hope for those with Peripheral Neuropathy...and there are support groups!
I hope to see you this Tuesday! It's free!
Blessings,
Kelly Ward, The Fall Prevention Lady
Thursday, February 16, 2012
Take 5 to Exercise Resistance Band Staff Training
During my gerontology internship with the Area 4 Agency on Aging (A4AA), I developed a series of seated fall prevention exercise routines called Take 5 to Exercise. I researched and designed routines of stretching and strengthening movements that are easy to do and when followed regularly, can reduce the risk of an accidental fall. The A4AA still uses the stretching cards that I designed in 2006.
Older adults need lean muscle mass in order to remain independent. Lean muscle mass is developed and maintained by participating in consistent strength training exercises. As part of my internship, I researched and developed easy-to-do strength training routines that can be done anywhere by using a resistance band. Although I developed pictorial cards to demonstrate these seated strengthening movements, the A4AA has only been using the stretching cards. Until now!
In April, I will be doing a staff training for the A4AA to explain and demonstrate basic seated strengthening movements using a resistance band that will reduce the risk of an accidental fall and help keep older adults independent in their homes. I am looking forward to training the staff how to train older adults in basic strengthening movements. Sarcopenia is the natural loss of muscle mass associated with the aging process. The rate of muscle loss is exasperated by inactivity. In other words, USE IT OR LOSE IT. The less you do, the quicker you will lose strength.
Get moving. Get active. Stay strong. I produced a DVD series, Take 5 to Exercise, that demonstrates seated exercise routines designed to increase strength and flexibility and improve posture. All from the comfort of your home!
Just do it!
Older adults need lean muscle mass in order to remain independent. Lean muscle mass is developed and maintained by participating in consistent strength training exercises. As part of my internship, I researched and developed easy-to-do strength training routines that can be done anywhere by using a resistance band. Although I developed pictorial cards to demonstrate these seated strengthening movements, the A4AA has only been using the stretching cards. Until now!
In April, I will be doing a staff training for the A4AA to explain and demonstrate basic seated strengthening movements using a resistance band that will reduce the risk of an accidental fall and help keep older adults independent in their homes. I am looking forward to training the staff how to train older adults in basic strengthening movements. Sarcopenia is the natural loss of muscle mass associated with the aging process. The rate of muscle loss is exasperated by inactivity. In other words, USE IT OR LOSE IT. The less you do, the quicker you will lose strength.
Get moving. Get active. Stay strong. I produced a DVD series, Take 5 to Exercise, that demonstrates seated exercise routines designed to increase strength and flexibility and improve posture. All from the comfort of your home!
Just do it!
Tuesday, February 7, 2012
Fall Prevention workshop at Baywood Court Retirement Community
Today I traveled through the rain to Castro Valley in San Francisco to give a fall prevention workshop at Baywood Court Retirement Community. Back by popular demand, this is the second year I was invited to give my educational and interactive workshop and registration had to be closed after 55 people signed up. Today's audience was eager to learn about fall risk reduction and were fully engaged during my 45-minute presentation.
Baywood Court is an exclusive retirement community nestled in beautiful Castro Valley and both the staff and residents were welcoming and friendly. Gary Pike, President and Owner of Pike and Company Strategic Marketing, arranged for my presentation and did an excellent job advertising to the local community about today's educational presentation and introductory luncheon. The older adults in attendance were not only interested in learning how to remain independent but also considering future living options.
Older adult communities that offer services such as educational and interactive seminars, delicious luncheons, friendly residents, caring staff and tremendous speakers such as the Fall Prevention Lady will succeed in the competitive market of independent living. Older adult communities that provide evidence-based balance and mobility training will succeed in keeping their residents independent and out of the assisted living wing.
All for independence and remaining so,
The Fall Prevention Lady
Baywood Court is an exclusive retirement community nestled in beautiful Castro Valley and both the staff and residents were welcoming and friendly. Gary Pike, President and Owner of Pike and Company Strategic Marketing, arranged for my presentation and did an excellent job advertising to the local community about today's educational presentation and introductory luncheon. The older adults in attendance were not only interested in learning how to remain independent but also considering future living options.
Older adult communities that offer services such as educational and interactive seminars, delicious luncheons, friendly residents, caring staff and tremendous speakers such as the Fall Prevention Lady will succeed in the competitive market of independent living. Older adult communities that provide evidence-based balance and mobility training will succeed in keeping their residents independent and out of the assisted living wing.
All for independence and remaining so,
The Fall Prevention Lady
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