Prevent a Slip, Flip or Flop this summer

Summer is here and that means it's flip flop season.  While it feels good to get some air on your feet, flip flops are considered a "fall risk" and you might need to weigh the pros and cons before breaking out those summer sandals.

More about fall risk factors in my
book, Complete Guide to Fall Prevention

Here's why flip flops are a fall risk:  your feet are so busy clinging to the single strap that goes between your toes that you don't pick your feet up high enough when walking.  You trip because your foot is busy trying to keep the shoe on.  Result:  you don't pick your foot up and trip over your toes.

The way to prevent this type of accident is to wear sandals that secure around the front and back of your foot.  There are some stylish sandals that are light weight and keep your foot secure in the shoe.

Foot secure sandals vs flip-flops:
Pro:  Fitness and Safety
Con:  Fashion
Some of us are fashionistas.  I recognize that looking good is important and staying stylish matters to you.  However at some point you need to think safety first.  In my opinion, it's more important to stay safe and be comfortable than it is to look good.  After all, laying on the ground after a fall doesn't look good on anyone.

Another way to prevent a slip, flip or flop is to do specific exercises to strengthen your feet and toes.  These are simple exercises.  Are they easy to do?  Not always.  If exercise were easy, everyone would be doing it.  You want to do exercises that challenge you.  The only way to improve your situation is to challenge yourself because as we all know, growth happens outside your comfort zone.

Some of my favorite exercises for stronger toes and feet are:
1.  Toe Raises
2.  Heel Raises
3.  Foot waves

Take 5 to EXERCISE!!!
Here's my foot mobility routine that I do.  Learned from @Zhealth Performance Solutions.
If you're interested in learning how to do foot waves, contact me.

"Evidence-based fall prevention programs" required for funding

Federal, state, and local governments realize the extreme financial cost as more older adults fall down; an estimated 1 in 3 people over 65 falls each year (CDC, 2006).  Medicare recognizes the painfully high financial burden when the same older adult falls repeatedly; half of those who fall once will fall again (CDC, 2006).  What's happening is older adults are falling down, going to the ER and those not seriously injured are being released to the same environment in which they fell.

No education.  No intervention.  Nothing changes.   As a result, the older adult falls again and repeats the cycle; falls down, fire department called, ER visit, released home.  Medical bills rack up until something happens; the older adult either moves in with family members or an assisted living environment or moves onto be with the Lord. 

What is so painful is that fall prevention research demonstrates that over 50 percent of falls can be prevented through a multi-factorial approach.  HUH?  Educate. Demonstrate. Facilitate.

• Teach what is causing the fall or loss of balance.  Education increases awareness. 
• Demonstrate how to reduce the risk when possible.  Exercise is the number one way to prevent a fall.  Therefore, demonstrate the different types of exercise that improve balance.
• Facilitate behavior change by linking the older adult to appropriate resources; resources that teach how to reduce fall risk, demonstrate how to remain active and facilitate compliance by linking with resources. 

Federal and state governments will only fund evidence-based programs; programs that demonstrate significant fall risk reduction and/or improved balance confidence.   Medicare will no longer reimburse medical expenses related to prior admissions. 

Some evidence-based programs that are currently being promoted in California:

• Stepping On
• Tai Chi Moving for Better Balance
• Walking with Ease
• Chronic Disease Management
• Live Strong and Safe (with my Take 5 to Exercise component!)

Training for trainers is available through Public Health department and private training.  Get involved.  Get funding.  Get evidence-based programming! 

Fall prevention consultant? Really?

As a certified "FallProof™ Balance and Mobility Specialist" with a Master's degree in Therapeutic Aging, I consult with older adults and their family members, program coordinators, community specialists, support groups, recreation therapists, fitness trainers, and anyone else who is concerned about falls among our aging population and how to reduce the risk of an accidental slip or trip.

Although I am not the only one doing this type of work, I am a pioneer in my field.  I have been studying aging, balance, falls, and the prevention of falls for nearly ten years.  I love what I do and through education, demonstration and facilitation, I fulfill my mission which is to improve quality of life for older adults by improving balance and reducing fall risk.   Thus, I am weary of "fall prevention" scams and businesses who use all the right lingo but offer questionable services and/or products;  I instantly want to know more about the program and what they're selling.

While living in Los Angeles, I was contacted by a man who wanted me to join his "fall prevention consultant" business.  Of course I was excited about the possibility of joining a team of like-minded individuals with the same passion as me so I wanted to know more about his qualifications, his business, and his mission.

After meeting with him and his "partner", I quickly discovered he's not a "fall prevention consultant"; he's a salesman.   He is not a gerontologist; he's a salesman.  He is not a fitness specialist; he's a salesman.   He does not develop and deliver programs that help older adults remain independent.   He's a business major, that's right, he's a salesman.

He is selling a "posture analysis" machine to assisted living facilities.  Even though I am highly trained to test the exact dimensions and provide more feedback than a machine can offer, this guy thinks the machine is more accurate and the print out is worth more than a professional assessment. I don't agree but ok, let's say the assisted living facility buys the idea that there is value in the printout and pretty graphics the machine spits out.  Now what?

I asked him what type of balance training program he offers the residents.  What type of educational program are you using to increase awareness of fall risk factors?  What type of home modifications are you suggesting?  What about medication management?

This is where his true salesman colors started to shine.  He has no balance training classes to offer.  He doesn't know the different types of exercise a person should be doing to improve his/her balance.   He is trying to put together a "program" to sell to activity directors; a once a week educational program.

Fall prevention research demonstrates that a multi-dimensional approach is the most effective way to reduce the risk of a fall.  In other words, educate, demonstrate and facilitate how to make changes that will improve balance and reduce fall risk.  An analysis of how a person is standing and how the muscle fibers are firing that morning may indicate risk of a fall but will not prevent a fall; it takes education and behavior change to remain independent.

My book, "The Complete Guide to Fall Prevention" does just that; it explains factors that increase the risk of a fall, demonstrates the different types of exercise that researchers recommend to improve balance and facilitates behavior change through compliance charts.  I even offer my "Help, I've Fallen and I CAN get up" demonstration!

Buyer beware!  Apparently "fall prevention consultant" is the new lingo that salesmen are going to use to target the baby boomers.  Beware.

Another Fall Prevention Workshop at Japanese United Methodist

I recently visited Sacramento on a 4-day, four fall prevention workshop extravaganza.  I was excited to visit my old stomping grounds and see some familiar faces.  My first workshop was a return visit to the active Japanese United Methodist Church in South Sacramento.  Health ministry leader Amy Kawahara invited me and made all the arrangements.  After Sunday services,  a group of twenty older adults eagerly waited for me in the gym.

I presented my dynamic 90-minute workshop and had the group doing the different types of exercise recommended to prevent a fall.   First I prepared the group by leading them through a seated warm up.  Afterward, I led them through progressive balance challenges.  This is always a group favorite activity and it allows me to individualize the challenges to each person's abilities.

Once the central nervous system is alive and ready, I encouraged everyone to increase their strength with my Basic 5 Lower Body Strengthening exercises.  And since you have to stretch what you strengthen, I ended the exercise routine with my Basic 5 Stretches.  And because all falls are accidents, I demonstrate how to get up from a fall.  I call this my "HELP, I've fallen and I CAN get up" demonstration.

The Basic 5 stretches are featured on my seated fall prevention exercise DVD series, Take 5 to Exercise.    All the other exercises, including the stretches, are featured in my book, The Complete Guide to Fall Prevention.  Order you copy today.  You can download it directly to your computer or you can order the hardcopy and I will ship it to you. 

Please contact me if you do not feel comfortable doing financial transactions online. 
My number is (916) 821-5715.

Remain independent.  Get moving.  Stay moving. 
Challenge your balance.

The Fall Prevention Lady

What is fall prevention?

I tell people I'm the Fall Prevention Lady and I sometimes get a laugh, depending on the age of the person I'm talking to!  Younger people, including baby boomers, laugh at the notion of falling being a problem and think that it's not a big deal to occasionally lose your balance.  This is true if you have strong bones.

However for many older adults, the thought of falling can be a major concern, an overwhelming fear or a reality they don't want to remember.  Falls can be the beginning of the end for weakened immune systems and may don't ever fully recover, either physically, emotionally or mentally, from a tumble.

EDUCATION.  Fall prevention begins with education.  Only after a person knows what causes instability and accidental falls can he/she be expected to make the changes.

DEMONSTRATION. Fall prevention researchers have made huge strides in the field of balance and progressive balance training that can reduce the risk of a fall.  Dr. Debra Rose is one of the leading fall prevention icons in the industry and I am proud to say that I have been certified as a FallProof™ balance and mobility specialist since 2008.  I have been teaching the program for years, did a thesis on fall prevention exercise and recently wrote a book, The Complete Guide to Fall Prevention.  I am also a certified personal fitness trainer who specializes in the older adult client.  

FACILITATION.  You can lead a horse to water but you can't make him drink.  Fall prevention exercises and balance training are only effective if you do them!  My Take 5 to Exercise DVDs, Basic 5 stretches, Basic 5 strengthening exercises and Basic Balance exercises are simple, easy to do and can be individualized to your ability.   Just do them!

I love educating about fall risk and demonstrating effective fall prevention exercises to help keep older adults independent and free from falls.  I have developed easy to follow exercises that can be done in the home.  These programs work when you do it.  Order my book, my DVDs or schedule a live workshop or balance training session.  Get started today.   It's up to you.

The Fall Prevention Lady
http://www.thefallpreventionlady.com
(916) 821-5715

Basic 5 exercises for fall prevention

In my fall prevention exercise DVD series, Take 5 to Exercise, I emphasize the importance of daily movement.  This movement doesn't have to be strenuous but it should take some effort.  Heck, scratching your back takes effort so if you do it in proper form, you have just exercised!  When you scratch your back consistently, it becomes easier and after a few weeks of doing this, you might be able to reach places you never could before!

So I created my Basic 5 exercises with the hopes of getting people to do something each day!  These exercises are designed to increase blood flow and improve circulation.  This makes you feel good and they work when you do them!

Enter Jodie.  Jodie came to one of my Fall Prevention 101 workshops and she was in bad shape.  After 90 minutes of fall risk education and balance training demonstration, Jodie left with a prescription; The Fall Prevention Lady's Basic 5 exercises and Lower Body Strengthening routine.

Two weeks later Jodie came walking into my first day of balance training classes at Parkside Community Church and she looked like a NEW WOMAN!  I hardly recognized her and had to ask what she had done.  She replied, "The exercises you gave me to do".  This was music to my ears and joy to my soul~!  She practiced the Basic 5 exercises daily and did the 5 lower body strengthening exercises and she no longer uses her walker,  has color in her face and smiles ear to ear now.

What are the Basic 5 exercises?  Check out my You Tube channel here:  HERE.
Order my Take 5 to Exercise DVD.  Email me directly, info@thefallpreventionlady.com
Buy my book.  Visit this website:  Complete Guide to Fall Prevention.com

Basically 5 exercises to increase circulation and reduce fall risk.  It's up to you.

The Fall Prevention Lady.

#1 side effect of most medications and fall risk

If you guessed, "Dizziness", you are right!  Unfortunately, if the medication doesn't make you dizzy, it may cause drowsiness, light-headedness, nausea or fatigue.  Obviously, these side effects increase the risk of losing your balance and if you're taking more than one medication, the risk of falling increases proportionately. 

This dilemma puts older adults in a Catch-22 situation; you need the medication to manage a disease condition but the medication increases the risk of a fall.  The solution?  Fall prevention researchers encourage people to get educated about the medications they are taking and how each drug affects your body.  

It's also good to know how the drug interacts with other medications you are taking and the foods you eating.  Some medications may cancel out the desired effects of another while some drugs can enhance the effects of others.  If you are getting your prescriptions from more than one pharmacy, take all your medications to ONE pharmacist and ask about drug-drug interactions. 

Similarly, some foods can cancel out the desired effect of certain medications.  For instance, grapefruit juice can significantly change the body's ability to breakdown some medications.  A common drug that is affected by grapefruit juice is LIPITOR.   For more common grapefruit-drug interactions visit this link:  CLICK HERE. 

 Get educated about what you are taking and how the drug affects you.  Learn about drug-drug interactions and food-drug interactions.   A great online resource is http://drugs.com

Check out my book, "The Complete Guide to Fall Prevention™" to learn about other medication management tips to reduce the risk of a fall. 

Increasing your awareness,
The Fall Prevention Lady

Need to improve your stability? Go to home base!

I want you to think about something.   Where is all your weight when you are "just standing there?  
Do you....

• Shift all your weight to one leg
• Have most of your weight on your heels or on your toes? 
• Are you equally balanced on both feet? 

There's a place I call homebase and this is the safest place to be whether you are sitting or standing.  (Yes, your homebase goes with you when you stand up!).  

Everyone has a homebase and becoming familiar with it can prevent you from falling.  I have written about this "HOMEBASE" in my new book, The Complete Guide to Fall Prevention. 

As a balance and mobility instructor, I have worked with hundreds of older adults and I believe that it is essential that you know where your homebase is and go there everytime you stand up or sit down if you want to improve your stability.

I caught myself when I was washing the dishes this weekend and I couldn't it believe where my homebase was... I was standing off balance.  And I'm the Fall Prevention Lady!

I heard it takes 66 days to form a new habit (it has gone up from the original 3 weeks that it has been for years.  Well, I guess we're a slow learners!  You want to start going to homebase today so you can prevent a fall in the future.  

Yes I want to go to homebase!  Order HERE!