Local schedule | The Fall Prevention Lady
Dynamic fall prevention workshops, progressively challenging balance training classes, increasing awareness of fall risk factors and how to prevent a slip, trip or accidental fall.
Come see me. It's EDU-TAINMENT at it's best... (educational entertainment!)
Thursday, August 23, 2012
Thursday, August 16, 2012
Summer is almost over, falls on the way
Summer is almost over….
The lazy dog-days of summer and 100-plus degree temperatures
in Sacramento are coming to an end and the season of Fall will be here before
you know it. Back east, the colors of
the changing leaves are beautiful and cooler weather is wonderful. In the sense of seasons, I love Fall.
However as a balance and mobility specialist named “The FallPrevention Lady”, it is my mission to prevent falls! Although people joke with me about preventing
“Fall”, the seriousness of an accidental slip or trip cannot be denied.
·
Among older adults, falls are the
leading cause of injury deaths, unintentional injuries, and hospital admissions
for trauma.
·
Falls can take a serious toll on older
adults’ quality of life and independence.
·
Up to 50% of falls can be prevented.
To recognize this critical issue, the
first week of Fall has been recognized as “Fall Prevention Awareness” Week and
last year the city council of Sacramento officially proclaimed the third week
of September as “Fall Prevention Week” to encourage communities to get involved
in the education of falls and how to prevent them.
This year, the Area 4 Agency on Aging
in partnership with Kaiser Permanente South Sacramento, Councilwoman Bonnie
Pannell, the City of Sacramento and AT&T are hosting the third annual
Community Fall Prevention Event at the Samuel Pannell Meadowview Community
Center in South Sacramento.
·
The event is free to the public and
will focus on increasing awareness of factors that increase the risk of a fall
and what you can do to reduce your risk of a tragic accident.
·
Local experts will provide free balance
and health screenings, vendors will offer fall-related products and there will
be a free lunch.
SATURDAY, SEPTEMBER 15,
2012
·
9:00 a.m. ~ 2:00 p.m.
·
Samuel C. Pannell Meadowview Community Center
2450 Meadowview Road, Sacramento, CA 95832
REGISTER TODAY!!! CALL (916) 486-1876
If you are unable to attend this free
event on Saturday, I will be hosting my Fall Prevention 101 workshop at
Parkside Community Church on Tuesday, September 18 from 1-2:30pm. I will discuss fall risk factors and
demonstrate the types of exercise you should be doing to prevent an accidental
fall. Everyone is welcome~ call Becky to
register. (916) 421-0492.
Wednesday, August 8, 2012
Fall prevention exercise program
So what are the different types of exercise a person must to do
reduce the risk of a fall? A balanced exercise program that focuses on
functional abilities is what researchers recommend older adults
practice. Researchers have identified four types of exercise a person should be doing to reduce the risk of an accidental fall.
1. Balance training: Obviously if a person wants to prevent a fall, s/he needs to practice balance training. Tai Chi is an excellent way to increase awareness of body position in space and learn how to control your bodily movements but that is just one aspect of balance.
2. Flexibility training: Due to physiological changes associated with aging, our connective tissue loses elasticity resulting in less flexibility with age. This stiffness is more evident in our lower body and affects our walking gait. We need to stretch more as we age. While some types of yoga is good for flexibility training, holding some of the positions in yoga require strength.
3. Strength training: Adults need lean muscle mass if they want to remain independent. Unfortunately, we lose muscle mass as we age. The best thing an older adult can do to reduce the risk of a fall is to strengthen her/his lower body muscles. Strength training or resistance work, has amazing benefits for older adults and it's NEVER TOO LATE to benefit from regular strength training.
4. Endurance training: Often, this type of training elevates the heart rate and has some cardiovascular benefits however I like to think of endurance training for older adults as total body movement sustained for 15 minutes or longer. Increased endurance levels improve the ability to do activities of daily living without fatigue. While walking is great exercise, it is not the only type of movement a person should be doing to remain independent.
So there it is...if you want to reduce the risk of an accidental fall, slip or trip, try to incorporate each type of exercise into your routine. Don't get discouraged and give up...you can do the Basic 5 stretches featured in my Take 5 to Exercise DVD series anytime, anywhere.
If you don't have any idea where to start, I recommend purchasing my new book, The Complete Guide to Fall Prevention. My book describes the different types of exercise, provides step-by-step instructions and pictures of how to get started in a well-balanced exercise program designed to keep you independent.
Get moving to stay independent!
The Fall Prevention Lady
1. Balance training: Obviously if a person wants to prevent a fall, s/he needs to practice balance training. Tai Chi is an excellent way to increase awareness of body position in space and learn how to control your bodily movements but that is just one aspect of balance.
2. Flexibility training: Due to physiological changes associated with aging, our connective tissue loses elasticity resulting in less flexibility with age. This stiffness is more evident in our lower body and affects our walking gait. We need to stretch more as we age. While some types of yoga is good for flexibility training, holding some of the positions in yoga require strength.
3. Strength training: Adults need lean muscle mass if they want to remain independent. Unfortunately, we lose muscle mass as we age. The best thing an older adult can do to reduce the risk of a fall is to strengthen her/his lower body muscles. Strength training or resistance work, has amazing benefits for older adults and it's NEVER TOO LATE to benefit from regular strength training.
4. Endurance training: Often, this type of training elevates the heart rate and has some cardiovascular benefits however I like to think of endurance training for older adults as total body movement sustained for 15 minutes or longer. Increased endurance levels improve the ability to do activities of daily living without fatigue. While walking is great exercise, it is not the only type of movement a person should be doing to remain independent.
So there it is...if you want to reduce the risk of an accidental fall, slip or trip, try to incorporate each type of exercise into your routine. Don't get discouraged and give up...you can do the Basic 5 stretches featured in my Take 5 to Exercise DVD series anytime, anywhere.
If you don't have any idea where to start, I recommend purchasing my new book, The Complete Guide to Fall Prevention. My book describes the different types of exercise, provides step-by-step instructions and pictures of how to get started in a well-balanced exercise program designed to keep you independent.
Get moving to stay independent!
The Fall Prevention Lady
Friday, August 3, 2012
Decide to prevent falls
The Stepping On fall prevention program (created by Dr. Lindy Clemson of Australia) is an amazing program. I just completed a three-day Leader training program at the Wisconsin Institute of Healthy Aging in Madison, Wisconsin and I am so excited about bringing this program to California.
The 7-week program for older adults is designed to reduce fall risk and increase confidence in situations where a person may be at risk of a fall. This evidence-based program is about building self-confidence, making decisions, and changing behaviors to prevent falls. It truly encourages the participant to take responsibility and make wise choices to prevent a fall.
As a Stepping On workshop leader, I will take off my "balance and mobility specialist" hat, remove my Fall Prevention Lady title and become a facilitator of change the Stepping On way!!!
Because fall prevention is about collaboration within the community, guest experts are invited each week to discuss topics such as strength and balance, vision, community safety, and medication management. Other topics that we will discuss are home hazards, safe footwear, how to get up after a fall, safety in public places, and any other concerns the group may have.
Similar to my community-based balance and mobility classes, the size of the group is limited to 10-14 people. The Stepping On program is designed for the same target population as FallProof™:
In otherwords, the program is for those who live at home, who want to stay at home, remain independent and learn how to prevent a future fall.
I am working with the California Department of Public Health to present this program in the Sacramento area and I look forward to seeing how the program changes peoples lives. I hope this turns into a full or part-time position that allows me to travel throughout the state teaching others how to teach the program.
Although not endorsed specifically by the leaders, my book is a perfect supplement to this program. Why? Because I teach about situations that increase the risk of a fall and how to reduce that risk. I demonstrate evidence-based balance and strengthening exercises in addition to flexibility and endurance activities and I facilitate practice at home with adherence charts and checklists.
Check out my book, The Complete Guide to Fall Prevention! It's right on time!
Stepping On,
The Fall Prevention Lady
The 7-week program for older adults is designed to reduce fall risk and increase confidence in situations where a person may be at risk of a fall. This evidence-based program is about building self-confidence, making decisions, and changing behaviors to prevent falls. It truly encourages the participant to take responsibility and make wise choices to prevent a fall.
As a Stepping On workshop leader, I will take off my "balance and mobility specialist" hat, remove my Fall Prevention Lady title and become a facilitator of change the Stepping On way!!!
Because fall prevention is about collaboration within the community, guest experts are invited each week to discuss topics such as strength and balance, vision, community safety, and medication management. Other topics that we will discuss are home hazards, safe footwear, how to get up after a fall, safety in public places, and any other concerns the group may have.
Similar to my community-based balance and mobility classes, the size of the group is limited to 10-14 people. The Stepping On program is designed for the same target population as FallProof™: - Adults over the age of 60
- Live independently in the community
- Have fallen or are at risk of falling
- Are cognitively intact (no dementia)
- Do not use an assistive device such as a cane or walker for mobility.
In otherwords, the program is for those who live at home, who want to stay at home, remain independent and learn how to prevent a future fall.
I am working with the California Department of Public Health to present this program in the Sacramento area and I look forward to seeing how the program changes peoples lives. I hope this turns into a full or part-time position that allows me to travel throughout the state teaching others how to teach the program.
Although not endorsed specifically by the leaders, my book is a perfect supplement to this program. Why? Because I teach about situations that increase the risk of a fall and how to reduce that risk. I demonstrate evidence-based balance and strengthening exercises in addition to flexibility and endurance activities and I facilitate practice at home with adherence charts and checklists.
Check out my book, The Complete Guide to Fall Prevention! It's right on time!
Stepping On,
The Fall Prevention Lady
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