Once a week vs. twice a week fall prevention training

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