Fall Prevention 101 at Woodland Senior Center

Happy Fall!?!   Of course I'm talking about the season and not the "official definition" of the tragic event of 'unintentionally coming to rest on a surface lower than originally started' (Dr. Rose, 2001).

If you know me, Kelly Ward, "The Fall Prevention Lady™at all, you know that I have been teaching older adults about things that cause falls and how to reduce that risk since starting my graduate studies in 2003.  Although we can prevent (or substantially reduce the risk of) a physical fall, we cannot prevent the season!

Ironically, the National Coalition on Aging (NCOA), the largest government agency geared to the safety and well-being of older adult, has deemed September as National Fall Prevention Awareness month, with the third week as Awareness week and the first day of fall as National Fall Prevention Awareness Day.  This year's motto was "Ready, Set, Balance: Preventing Falls in 2016".  

Today I was honored to be the keynote speaker at a fall prevention event hosted by Comfort Keepers of Yolo County, organized by Cindi Unger and hosted by the Woodland Community and Senior Center.  There was a great turnout (100+ older adults and IHHS workers) as well as community vendors including the Woodland Rotary Club.

I have been presenting my Fall Prevention 101 workshop since 2011, have been blessed to speak to audiences across the country and recently updated my copyrighted material in order to keep current with fall prevention research and supplement with valuable training skills I recently acquired.  

Regardless of how long I've been speaking to groups of older adults, family members and professionals who work with older adults, I grow more passionate about the message I deliver with each presentation.  Today, I was on fire!  I absolutely love what I do and there isn't a shadow of a doubt that I am living God's purpose for me; to empower older adults to make lifestyle changes to reduce the risk of falls.  

The gratitude of the audience was humbling and even though I am not a "Physical Therapist",  I do have God's favor and ability to present a dynamic presentation that I researched, wrote and created.  

Thank you to all who attended.  I hope you are empowered to make at least one change to remain independent and on your feet in your home.  You worked hard for where you are and you have the ability to prevent a (another) fall.

Consistent, not seasonal!
Your friend and coach~

Kelly
The Fall Prevention Lady™

Older adult personal fitness clients increase strength and lose body fat!!!

As you may or may not be aware, I am a "Movement Re-Educator".  In other words, I help people break poor movement habits and re-learn how to move more efficiently.  When your body moves "efficiently", more muscle fibers are working and daily tasks require less effort.  Less work means you feel better, have more energy, and reduce your risk of a fall.   Not to mention, burn more calories which means you can occasionally indulge without guilt!

I work part-time at 24 Hour Fitness in Gold River, CA to help people of all ages reach their fitness goals.  Most of my clients are mid-60s and older and are dedicated to living life at it's fullest!  Everyone has different goals but the majority want to increase strength, improve balance, reduce pain and just feel better!

This week, I re-tested two clients to see if their workouts are helping them reach their goals.
Client #1, a 65-year old woman, lost a total of 4 inches of fat, mostly around her belly button and 2 inches below her belly button!!!!  Woo-hoo!  She met with me consistently twice a week for 6 weeks.

Her body is not only tighter but she is also moving better.  Even though she is on her feet all day at work, she reports less pain and her customers are starting to comment on how much younger she looks and asking how much weight she's lost.

Client #2 is an 82-year old gentleman who was 'sedentary' for about a year and hates getting old!  He is a former athlete and has always been "on top of his game" however persons in their 80s lose muscle mass much quicker than younger peers.  Even though he only came to see me once a week, he lost 3% body fat and reports that he "sees muscle definition again" in his thighs (our fall prevention muscles).  He did 2 more chair stands in 30 seconds and gained 1 inch in lower body flexibility.   Way to go, Bob!!!

I hope that you truly understand that it's never too late to improve your fitness; strength, balance, flexibility and endurance, not to mention your posture!  The first, and most important, step is to learn what you need to do and then get active.

If you're in the Sacramento region, I invite you to attend one of my Fall Prevention 101 workshops or enroll in one of my FallProof™ balance and mobility training sessions.  I offer them monthly at FIT4U in Carmichael, CA.  Visit my website: www.thefallpreventionlady.com for schedules.
If you prefer 1:1 training, come see me at 24 Hour in Gold River.

If you're not close to me, be patient!  I am developing an internet-based program that you will be able to follow in the comforts of your home so you can stay at home!!!

Never too late to change fat into muscle and thrive in life

I have been working one-on-one to provide personal training for 72 year-old woman at 24 Hour Fitness on Sunrise.  She came to me in March, recently widowed, looking for an outlet and way to get improve her health and fitness for her children and soon to be grandchildren.

She has always been an active woman who participated in three and five-mile walks with her husband.  Still grieving her loss, she decided to join the gym to keep her mind busy and to better herself physically.   She started off with a beginner package and her body responded immediately to these five one-hour sessions.  Noticing the results and enjoying the time we spent together, she decided to invest in herself with the (20) half-hour session package.

This is a bright woman who was was hurting deeply but knew that she had a choice; she could sit and cry about her loss or she could pick up her chin and keep moving forward, as her dearly loved husband would have wanted her to do.  She also understands that the vitality of her eighties depends on the choices she makes in her seventies.  She committed herself 100% to her health and well-being.
Three times a week for six-weeks, I greeted this remarkable lady at 8:30am and put her through a progressively challenging exercise program designed to help her reach her goals.  As her body responded to the various training methods, I pushed a little further.  We laughed some mornings and groaned others but her dedication paid off.

My 72 year-old superstar decreased her body fat percentage by 4% and increased her self confidence 100% and her posture exudes this confidence.  Her body now moves more efficiently as an integrated unit; using more muscle fibers and burning more calories throughout her daily activities.   She is energized and although she is still grieving, she is ready for the next chapter in her life.

Here she is doing a stability ball birddog exercise......perfect form!!! Way to go Eeeeds.

Fall Prevention Muscles

Getting old ain't easy; our bodies are changing, our minds are wandering and our world is shrinking.  Unbeknownst to many, as these changes associated with aging take place over time, the risk of falling increases in direct proportion to the changes one experiences.

It may be one close call that shocks you back into you reality or it may be a fall that opens your eyes to the increased vulnerability of getting older.   Although falls are associated with getting older, they are not a normal part of the aging process; the risk CAN BE reduced.  The first step to remaining independent is to learn how the process of getting older affects one's balance system and the ability to react timely and appropriately.

We've all heard the old adage; "Use it or Lose it" and honestly that is the most true, most appropriate advice to keep in mind as our body clocks keep ticking and the years start adding up.  The "Use it or Lose it"principle applies to every facet of fitness; strength, balance, flexibility, endurance as well as  our brain, including memory and cognitive function.  If you do not practice skills and challenge yourself, your body and mind forget how to react.  In other words, what used to be "INSTINCTUAL" is forgotten; and the body/brain forget how to react timely and appropriately.

Relating to balance, the number one way to improve balance is to increase lower body strength.   The quadriceps or front thigh muscles are our "fall prevention" muscles.  With strong legs, a person is better able to walk, remain balanced and react to imbalances quickly which is why our leg muscles are called our "fall prevention muscles".  Therefore, it is essential that older adults engage in consistent lower body strengthening exercises.

This can be a daunting task for anyone who has trouble standing up, so all I'm asking you to do is stand up and sit back down.  Some people need to use their hands to get up and that's ok.  Just do this movement.  Some people have 'bad knees' and standing and sitting hurts their knees.  IF that is the case, I have two suggestions:

1.  Protect your knees:  Proper form leads to proper function.  If you're sitting down 'incorrectly', you may be placing an extreme amount of pressure on your knees which increases the pain.  My suggestion to you is envision the worst port-a-potty you have ever been in; the one that you're afraid to touch the seat.  As you sit down in your chair, LEAD WITH YOUR HIPS, not wanting to sit but to direct your buttocks over the seat.  As you reach back with your hips, your weight will shift to your heels and you will sit down slowly, leading with your hips, sensing that your buttocks is going past your heels.  
2. Use a HIGHER seat:    Some chairs (and toilets) are higher than others and we've all learned that the higher the seat, the easier it is to get up.  I want you to stand up and sit down for a personalized number of times every day, so if you experience pain while doing this exercise from a chair, put a pad on the chair or do this exercise from the side of your bed if it's higher than the chair so you can successfully do this exercise in the PAIN-FREE zone.    Listen, a partial sit to stand is better than none at all.  Find the seat height that works for you and do your sit to stands there, everyday.  

Instead of coming up with excuses, let's find solutions so you can do these exercises specifically designed to improve your balance and keep you on your feet, in your home, thriving in the life you have worked so hard to enjoy.

You are not alone; you are not the only person who feels that their 'balance isn't what it used to be'.  I am a balance specialist and fall prevention expert who has been working older adults of all ability levels, sizes, shapes, colors, culture and beliefs.  I am here for you.
Practical.  Applicable.  Realistic.   Exercises to Improve your Balance.
Educate.  Demonstrate.  Facilitate.  Research-based tools to use at home, at your convenience.

This balance training class is a "god-send".....

I just started a 4-week balance and mobility training session at Fit4U in Carmichael and this is one of the most vivacious group of participants ever.  Don't get me wrong; there are people people with significant balance challenges but the overall attitude of the group is outstanding and the socialization and laughter is enlightening.

One participant stayed after class the other day and thanked me for what I do and said that this class was an absolute "God-send" to her since she has been falling frequently lately.  She is a young 70s and has a health history that has left her with left-side neglect.  This neuromuscular imbalance has predictably affected her ability to stay upright.

However after only two classes, she feels more centered, more balanced and confident that her body is responding to these exercises.  She is absolutely correct; FallProof™ is balance-specific, multi-sensory training designed to keep the ambulatory ambulatory through repetitive exercises that increase strength, flexibility and reaction times, improve posture and walking gaits while increasing total body awareness resulting in increased balance confidence and decreased fall risk.

I am blessed to have the opportunity to offer FallProof™ balance training session at both the beginner and intermediate level at Fit4U fitness studio on a regular basis.  As of now, Beginner classes are offered Tuesday and Thursday mornings from 10:30a-noon.  The next class begins on June 14th.

I am offering a pilot intermediate class to be held Monday and Wednesday afternoons from 1-2pm.  The first intermediate class will be from Monday, May 16th-Wednesday, May 25th.  The only requirement is that attendees have attended the four or six-week beginner session taught by me within the last 2 years.  This is not a drop-in when convenient class, these are progressively challenging balance training classes that build on concepts taught each week.

Remember; balance is a motor skill that improves with practice.  Keep practicing.  Get out, see old friends, meet new ones and stay on your feet!  Register today:  Call me or email me directly at info@thefallpreventionlady.com

Person living with Parkinson's Disease shows HUGE improvements after FallProof™ classes

Having just attended the PANC/Parkinson Wise train-the-trainer workshop at Kaiser on Saturday, I am proud to share some remarkable balance and fitness pre/post data from the FallProof™ classes I just finished at Fit4U in Carmichael, CA.

The first set of data reflect a 66-year old participant living with Parkinson's Disease.  Here are her scores:
Session #1:
Lower body strength:                          13 chair stands in 30s
Lower body flexibility:                       10" inches from toes
Dynamic Balance and Agility:            6.5 seconds to walk 8'

Session #8:                                                                                                 IMPROVEMENT
Lower body strength:                          16 chair stands in 30s                   +3 chair stands
Lower body flexibility:                        6" inches from toes                      +4 inches
Dynamic Balance and Agility:            5.9 seconds to walk 8'                   .6 second faster

While all of the participants deserve special recognition, I would like to also mention another "most improved" participant; an 85-year old woman with extreme knee and shoulder pain and limitations.

Her pre/post data:
Session #1:
Lower body strength:                          8 chair stands in 30s (used hands to get up)
Lower body flexibility:                       3.5" inches from toes
Dynamic Balance and Agility:            8.6 seconds to walk 8'

Session #8:                                                                                                 IMPROVEMENT
Lower body strength:                          9 chair stands in 30s        NO HANDS +1 chair stand
Lower body flexibility:                       2.1" inches from toes                   +1.9  inches
Dynamic Balance and Agility:            6.7 seconds to walk 8'                 +1.9 seconds faster

Super big congratulations to everyone who participated in this four-week training program.  Your hard work and effort truly paid off.  I am so proud of each and every person for sticking with it and having the mindset that they CAN DO THIS.

It's never too late to improve flexibility, increase strength and improve MOVING balance and agility; three very important risk factors related to falls.   Numbers don't lie and the improvements are evident to friends, family and especially your MOVEMENT RE-EDUCATOR and BALANCE AND MOBILITY SPECIALIST!

XO
The FPL

....the next think I know, I was on the floor....

I just started two new FallProof™ balance and mobility training classes in Carmichael, California; one at Carmichael Presbyterian Church and one at Fit4U.  As we were doing introductions and sharing fall stories, I quickly discovered a common theme when listening to the fall stories with my group at Carmichael Presbyterian Church; six out of ten people who shared a fall story stated,  "I don't know what happened but the next thing I know I was on the floor".

Falls happen so fast, that many times, you don't see it coming.  In fact, a quarter of one second determines if you will fall or not.  Our balance system is simply amazing; your body has to identify an imbalance, send that message to the brain and AND the body must respond appropriately, all in less than a quarter of a second or you will fall.

In my Fall Prevention 101™ workshops, I educate about the exact body systems involved in keeping us upright and factors that affect the efficiency of those messages. Our balance is an intricate messenger system and as you can see, if ONE link in that system is altered or delayed, it is likely a fall will happen.

My dynamic workshop is unique because I don't throw out a bunch of scary statistics and talk for an hour about the same old things.  Believe me when I say my workshop is a must attend event!  I have presented throughout the country and every single attendee has left my workshop feeling empowered and ready to make at least one change.

If you want to attend, please visit my website, The Fall Prevention Lady.com and check out my local schedule.  If you would like me to visit your church, your support group, your community meeting or your special interest group, let me know!  I will come to you!  Fee is involved.

Falls are not a normal part of growing older; the risk can be reduced.  First, let me shed some new light on the balance system so you can make a personalized plan to improve your balance.

The Fall Prevention Lady