Friday, June 29, 2012
Don't give up on improving your balance
I walked into my client's home yesterday and this was what he said to me, "I quit, I'm not going to do this training anymore". "I can't do this, my balance won't improve". "This isn't helping me, my balance isn't getting any better". His wife just shook her head.
I reminded him that this was our third balance and mobility training session and that noticeable improvement takes time. And practice! He has a medical condition and he takes 19 (yes, 19) medications each day. This obviously affects his balance. As I mention in my book, "The Complete Guide to Fall Prevention™", I suggested that he take all his medications to his pharmacist and for a comprehensive review to check drug-drug interactions, expiration dates, to ask about side effects and the target organ of each medication affects.
I also suggested that he relax and give his body some time to react to these new demands, afterall, Rome wasn't built in a day. He didn't lose his balance overnight so it's not going to come back after 3 training sessions and little practice. (He admitted he hadn't practiced the exercises).
We went on with our training session and he did awesome. He showed better postural control during the seated multi-sensory exercises and total body control during the standing weight shifts. His walking gait had improved quite a bit since last week (thanks to his wife and her daily walks) and he even "stepped" out of his comfort zone and practiced regaining his balance.
He said his balance "definitely wasn't what it used to be" but not to give up on him yet! I laughed and told him not to give up on HIMSELF! He is living with a medical condition that is beyond his control, the medications are affecting his balance and his body has changed over the years.
The moral: GIVE IT TIME and KEEP PRACTICING. Balance is a motor skill and your body will adapt to the new demands of balance training. But like other skills, you have to practice to get better! Hang in there, do something, don't give up.
Keeping you upright,
The Fall Prevention Lady™
Click here to order my new book: HERE!
Thursday, June 28, 2012
Monday, June 25, 2012
Couples who balance train together prevent falls together
I recently started in-home balance training with amazing couple, both in their early 70s, and they are doing great. Even though they are active and independent, both of them realize their balance "isn't what it used to be" and they want to do something about it BEFORE a fall happens.
This is music to my ears because most active, independent adults around their age don't think falls happen to them. They think falls happen to "old" people and even if they fell, they would simply get up and go on. This is good thinking except the older you are, the longer it can take you to recover. In fact, a fall can instantly change your life.
You might be concerned about a spouse, a parent or a loved one falling. Mrs. C is worried about her husband since he has a medical condition that requires him to take "a ton of medications" and his balance is getting worse because of them.
In fact, he has fallen several times in the past year and is concerned about his instability. After assessing him (using the Fullerton Advanced Balance scale) and several training sessions, I suspect that Mr. C has peripheral neuropathy so I recommended he visit his neurologist to get a diagnosis. I am NOT a doctor but symptoms are symptoms and falls, instability and numbness in the toes and pain in the feet are indicators of neuropathy.
Although he lacks confidence in his abilities, he is doing the exercises and showing improvement. Remember that balance is a motor skill and can improve with practice!
Mrs. C is thriving since she started fall prevention training. Our bodies were made to be in motion and now that she is doing the Basic 5 stretches and strengthening exercises, the "feel good" juices have started to flow!
She is sticking to a daily walking routine and her mood has improved, she has more energy and the swelling in her ankles has gone down. She is more aware of her posture and now notices the types of exercise that other people are doing in the park. She wondered if they all hired The Fall Prevention Lady to improve their balance and prevent falls!
She's bragging to her friends about working with a balance and mobility specialist and cannot believe what she's hearing. Their response? "Falls? Are you kidding me?" "What's the big deal about a fall?" "I don't need to worry about that yet"....
The moral? Everyone can benefit from a consistent exercise program and everyone over the age of 50 can benefit from balance training. This couple chose to learn how to prevent falls now so they can remain active and enjoy their life together.
She bought my book, The Complete Guide to Fall Prevention™ for her husband because she loves him and wants to help him. She gets it and she's bring him with her!
If you're concerned about a spouse or loved one, be the motivation they need. Show a loved one you care, order my book to get them started! Remember, a couple who does balance training together prevents falls together!
This is music to my ears because most active, independent adults around their age don't think falls happen to them. They think falls happen to "old" people and even if they fell, they would simply get up and go on. This is good thinking except the older you are, the longer it can take you to recover. In fact, a fall can instantly change your life.
You might be concerned about a spouse, a parent or a loved one falling. Mrs. C is worried about her husband since he has a medical condition that requires him to take "a ton of medications" and his balance is getting worse because of them.
In fact, he has fallen several times in the past year and is concerned about his instability. After assessing him (using the Fullerton Advanced Balance scale) and several training sessions, I suspect that Mr. C has peripheral neuropathy so I recommended he visit his neurologist to get a diagnosis. I am NOT a doctor but symptoms are symptoms and falls, instability and numbness in the toes and pain in the feet are indicators of neuropathy.
Although he lacks confidence in his abilities, he is doing the exercises and showing improvement. Remember that balance is a motor skill and can improve with practice!
Mrs. C is thriving since she started fall prevention training. Our bodies were made to be in motion and now that she is doing the Basic 5 stretches and strengthening exercises, the "feel good" juices have started to flow!
She is sticking to a daily walking routine and her mood has improved, she has more energy and the swelling in her ankles has gone down. She is more aware of her posture and now notices the types of exercise that other people are doing in the park. She wondered if they all hired The Fall Prevention Lady to improve their balance and prevent falls!
She's bragging to her friends about working with a balance and mobility specialist and cannot believe what she's hearing. Their response? "Falls? Are you kidding me?" "What's the big deal about a fall?" "I don't need to worry about that yet"....
The moral? Everyone can benefit from a consistent exercise program and everyone over the age of 50 can benefit from balance training. This couple chose to learn how to prevent falls now so they can remain active and enjoy their life together.
She bought my book, The Complete Guide to Fall Prevention™ for her husband because she loves him and wants to help him. She gets it and she's bring him with her!
If you're concerned about a spouse or loved one, be the motivation they need. Show a loved one you care, order my book to get them started! Remember, a couple who does balance training together prevents falls together!
Tuesday, June 19, 2012
Afterwaves of instabilty and doubt
No doubt about it, falls among the older adult population are a serious problem. Not only are there more people getting older but the physical, emotional and financial consequences can be devasting. Falls are the leading cause of accidental death and non-fatal injuries for those over 65 and falls are the leading cause for emergency room visits for the same age group.
A person who falls and doesn't require hospitalization is fortunate however that doesn't mean everything is going to be hunky dory after the fall. Emergency rooms treat and release. There are no take home instructions to help prevent another fall, no guide to explain what may have caused the fall and if a person lives alone, no reassurance that things will get better.
The other week a client fell at 5 am while getting up to go to the bathroom. She lives alone but luckily her medical alert system alerted the fire department. They took her to the ER to treat minor cuts on her arm and she was released several hours later.
After resting a few days, she wanted to resume training. During our first 'after fall' visit, she told me she was still "shook up" and still felt "shaky". She was concerned because she is used to quickly bouncing back after any type of injury. I reminded her that she is over 85 years old and the body takes longer to heal.
I also told her that a fall is a traumatic event regardless of age. The older you are, the more traumatic the fall can be. Similar to an earthquake, after a person falls there are after-waves that shake your stability and after-thoughts that crumble your confidence.
What can you do to treat these after-shocks if you fall?
Believe in yourself. Learn about factors that increase the risk of a fall. Do exercises designed to keep you balanced, strong and flexible. Read my book and you will be well on your way to preventing another fall.
PS...my client is doing fine. Because she exercises regularly, her body is in good shape which quickens the recovery process. Little by little, she is gaining strength, endurance and confidence. Remember, it's not how many times you fall but that you pick yourself up and keep going. Life's a journey, keep on!
A person who falls and doesn't require hospitalization is fortunate however that doesn't mean everything is going to be hunky dory after the fall. Emergency rooms treat and release. There are no take home instructions to help prevent another fall, no guide to explain what may have caused the fall and if a person lives alone, no reassurance that things will get better.
The other week a client fell at 5 am while getting up to go to the bathroom. She lives alone but luckily her medical alert system alerted the fire department. They took her to the ER to treat minor cuts on her arm and she was released several hours later.
After resting a few days, she wanted to resume training. During our first 'after fall' visit, she told me she was still "shook up" and still felt "shaky". She was concerned because she is used to quickly bouncing back after any type of injury. I reminded her that she is over 85 years old and the body takes longer to heal.
I also told her that a fall is a traumatic event regardless of age. The older you are, the more traumatic the fall can be. Similar to an earthquake, after a person falls there are after-waves that shake your stability and after-thoughts that crumble your confidence.
What can you do to treat these after-shocks if you fall?
- Rest and let your body recover
- Do what stretches you can do during this period (Basic 5 Stretches)
- Realize that accidents happen. Read my book to identify what may have caused you to fall
- Continue with balance training and fall prevention exercises
- Believe in yourself and your body's ability to improve
Believe in yourself. Learn about factors that increase the risk of a fall. Do exercises designed to keep you balanced, strong and flexible. Read my book and you will be well on your way to preventing another fall.
PS...my client is doing fine. Because she exercises regularly, her body is in good shape which quickens the recovery process. Little by little, she is gaining strength, endurance and confidence. Remember, it's not how many times you fall but that you pick yourself up and keep going. Life's a journey, keep on!
Sunday, June 3, 2012
#1 risk factor for falls among seniors
There are lots of things that can cause a person to fall. As we get older, there are more things going on in the body that make us unsteady on our feet. However, the number one risk factor for falls is lower body weakness.
Hips, thighs and calves get weaker and this weakness makes us less stable when standing and even more unstable when we are walking.
Solution: Do lower body strengthening exercises! You don't need fancy equipment or a gym membership to get stronger. You can build strength at home. In my new book, "The Complete Guide to Fall Prevention", I give you simple, easy to do exercises that you can do, regardless of your current physical condition.
My favorite exercise to have people do is the chair stand. Dr. Mercola has a great article that supports this movement. Check out his article here: Dr. Mercola's article. He calls it a squat and I call it a chair stand. Either way, you are getting up and sitting back down.
Order my book and learn about the different types of exercise you must do to improve balance and stability and how to do them. My book will be available THIS WEEK for download from your computer or I will send you a copy in the mail. Contact me to place your order: info@thefallpreventionlady.com
Hips, thighs and calves get weaker and this weakness makes us less stable when standing and even more unstable when we are walking.
Solution: Do lower body strengthening exercises! You don't need fancy equipment or a gym membership to get stronger. You can build strength at home. In my new book, "The Complete Guide to Fall Prevention", I give you simple, easy to do exercises that you can do, regardless of your current physical condition.
My favorite exercise to have people do is the chair stand. Dr. Mercola has a great article that supports this movement. Check out his article here: Dr. Mercola's article. He calls it a squat and I call it a chair stand. Either way, you are getting up and sitting back down.
Order my book and learn about the different types of exercise you must do to improve balance and stability and how to do them. My book will be available THIS WEEK for download from your computer or I will send you a copy in the mail. Contact me to place your order: info@thefallpreventionlady.com
Friday, June 1, 2012
2-week balance training refresher course
Balance training takes practice but sometimes life gets in the way and we get busy. If you don't practice strengthening, stretching and balance exercises regularly, your endurance levels will drop, your strength will diminish and your muscles will get tight. All this affects your risk of a fall.
I just finished both beginner and intermediate level balance and mobility training sessions at Parkside Community Church and one of my most loyal members is going to France with her granddaughter at the end of June. She knows that she needs to keep practicing if she wants to enjoy her vacation but she also knows that she won't do the exercises at home.
For this reason, I decided to offer a "2-week refresher course" for any and all participants who have completed my beginner level training. If you have attended one of my classes, please drop by and refresh your balance skills, connect with old friends and see your favorite instructor!
When: Tuesday and Thursdays, 1:30-2:30pm
June 5, 7, 12, 14
Where: Parkside Community Church
5700 S. Land Park Drive, Sacramento, CA 95822
Cost: $8 per class. You don't have to attend all of the classes.
Make balance training part of your daily routine. Stop in for a refresher course! Let's get Joyce to France!
I just finished both beginner and intermediate level balance and mobility training sessions at Parkside Community Church and one of my most loyal members is going to France with her granddaughter at the end of June. She knows that she needs to keep practicing if she wants to enjoy her vacation but she also knows that she won't do the exercises at home.
For this reason, I decided to offer a "2-week refresher course" for any and all participants who have completed my beginner level training. If you have attended one of my classes, please drop by and refresh your balance skills, connect with old friends and see your favorite instructor!
When: Tuesday and Thursdays, 1:30-2:30pm
June 5, 7, 12, 14
Where: Parkside Community Church
5700 S. Land Park Drive, Sacramento, CA 95822
Cost: $8 per class. You don't have to attend all of the classes.
Make balance training part of your daily routine. Stop in for a refresher course! Let's get Joyce to France!
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