I recently finished a four-week Brains and Balance Training session at Fair Oaks United Methodist Church. This class was something special because there were three sisters, ages 74, 83, and 86 taking this balance journey together.
The youngest sister just finished the class and because it helped her so much, she wanted her older sisters, both of whom had suffered a bad fall, to reap the benefits of my four-week brains and balance training program.
As usual, I collect pre and post-senior fitness test scores to measure the efficacy of the intervention; in this case, 8 sessions of small group, brain-based balance and fitness training with assigned homework drills.
Each sister presented with unique challenges to their balance and stability but they all did very well in the class. There were some immediate improvements but the noticeable, "wow, you're moving so much better" changes started in the third week. Taller, level postures. Lengthened spines. Quicker reaction times. Big smiles.
Their nervous systems were integrating both sensory stimulation and motor activation better and the results were evident.
The post-assessment scores proved it! There were some amazing results and the sister with the most improved scores was the oldest!
Lower Body Flexibility:
The 86-year old sister improved her lower body flexibility by 8.5 inches! In FOUR-WEEKS! Day one, she was six and one-half inches away from her toes and the last day, she reached two and one-half inches past those same toes!!!
Not far behind, the 83-year old sister gained an 5.5 inches. The youngest has gained 8 inches but it has taken her a little longer (8-weeks) and there's nothing wrong with that!!!
Lower Body Strength:
Sit down and stand up as many times as you can in 30 seconds. The 86-year old sister did 3 more chair stands, the middle sister did 2 more and the youngest did more 4 more chair stands! She also made it the full 30 seconds without stopping. This was huge because she has COPD. The fact that she can exert high effort and not lose her breath is beyond FANTASTIC! Yay.
Dynamic Balance and Agility:
This tests how quickly they can get up from chair, walk around a cone that is eight-feet away, and return to seated position. This is huge due to the integration of sensory and motor systems for mobility. In the post-test, everyone walked with more stability, awareness, and confidence. The 86-year old was nearly 2.5 seconds faster! WOW!
Amazing results in a short period of time. And this wonderful sisterhood proves that you're never too old to improve strength, flexibility and balance.
Show your sister, or brother how much you care! If you're in the Sacramento region, attend one of my live brain-based balance and mobility classes or attend one of my ABCs of Balance workshops.
If you're not in the area, make sure you sign up for my online balance training course, Balance Training 101. Enrollment begins next week.
Brains and Balance Lady
Formerly known as The Fall Prevention Lady!
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