The "F" word

As the Fall Prevention Lady, I have a rule that we don't say the "F" word in my class. The "F" word I'm talking about is "Fall". As a balance and mobility specialist, I like to keep things on the positive so we try to 'avoid losing our balance" and practice 'regaining our balance' through progressively challenging, evidence-based training methods that work when you work them.

Unfortunately, I teach some balance training concepts in class that I don't feel confident having people do at home. Thus, Dr. Rose developed the three-level, progressively challenging FallProof™ at Home (FAH) DVD series to supplement the balance and mobility training done in community-based classes. I urge participants in my 4-week session to follow along with FAH, Level 1 at least 2 times a week in addition to attending class twice a week.

In addition to the FallProof™ at Home DVD, I suggest that participants Take 5 to Exercise each day. Take 5 to Exercise is a seated stretching and strengthening exercise series with 5 different routines. Each routine is different and focuses on a different fall prevention exercise component; flexibility, strength, posture, and maintenance exercises.

The Take 5 to Exercise routine looks like this:

Day 1: Take 5 for Flexibility
Day 2: Take 5 for Strength, using a resistance band
Day 3: Take 5 for Posture
Day 4: Take 5 for Strength, using resistance band and soup cans or light dumbbells
Day 5: Take 5 for Maintenance

Whatever you do, make exercise a regular part of your routine if you want to remain independent. And don't say the "F" word!

Fall Prevention speaker at KAAD

The administrator of American Health Management system in Kentucky has invited me to be a keynote speaker at the KAAD conference in August! The Kentucky Association of Adult Day centers is a professional organization whose motto is to Activate, Motivate and Rehabilitate. I love it! These adult day centers provide care to those who need assistance in daily life and offer respite for those who provide care for those individuals.

I have attended my fair share of conferences and I love learning. It is an honor to be the one who will be presenting! Even though I have been presenting fall prevention workshops throughout the Sacramento region for two years, it's a dream come true that i will be presenting to professionals. In Kentucky! Talk about growth!

Praise the Lord!

Fall prevention spokesperson

During my fall prevention exercise research study, I had the opportunity to meet some of the most dynamic older adults in my life. In fact, each one of my 30 study participants touched me in a very special way and I hope to keep in touch with each one over the years. There is one lady who just makes my heart smile. She was the first person in the study group, the first to complete the three levels of the FallProof™ at Home series and she demonstrated the most significant improvement in post-testing.
While walking to the gym today, I stopped in to visit my "protege". She calls herself my protege because the quality of her life has improved so much since participating in my fall prevention research study. At 83 years of age, this woman looks fabulous! Her posture has improved dramatically and she exudes an effervescent glow. She feels so good that she's going to visit a high school friend in Palms Spring this year. She was beaming as she told me about the two male 60-somethings that now sit with her during meals. She is confident, she is strong, she is thriving. She is truly the result of compliance to a professionally designed program designed to reduce the risk of falls. I LOVE HER!
The good news is she continues to follow along with the FallProof™ at Home and my Take 5 to Exercise DVDs. She said that she absolutely loves her Take 5 for Flexibility DVD and that was her favorite until I gave her the Take 5 for Posture DVD. She loves it and says she talks to me everyday while exercising!
As I talked to her in her apartment, I couldn't help but notice the view of the capitol building across the street. A light went on in my head: this woman attributes her well-being and current state of health to the FallProof™ balance and mobility DVDs and my Take 5 for Flexibility DVD. As an advocate for older adults, I envision this lady speaking to legislators about the benefits of a regular exercise. The beauty of it is that my Take 5 to Exercise program and Dr. Rose's FallProof at Home series are senior exercise videos that are available on DVD for use at home. This type of fall prevention program not only works but is also affordable.

Planting political seeds in Sacramento?
The Fall Prevention Lady

Exercise is the best medicine

Humans are continually looking for instantaneous gratification, the quick fix, or the miracle pill to ease our pains, help us lose weight and provide the eternal fountain of youth. In today's society, medical doctors and big advertising and pharmaceutical companies nurture this human desire with breakthrough cures that are available in the shape of a pill.

While I thoroughly appreciate scientific research and development, I have discovered through extensive research and personal experience that a living a healthy lifestyle and enjoying a quality life requires work. The answer doesn't come in a pill. Instead, take a little sweat and lots of stretching, some self-discipline and daily healthy choices and the payoff is evident.

I am collecting data for my fall prevention exercise research study and I heard another testimony of this truth the other day while assessing one of the study participants. This lady told me that she has not been to her doctor since starting the FallProof™ at Home DVD balance and mobility program and that she has never felt better. She proceeded to say that the exercises have helped her more than any medication that has been prescribed by her doctor.

This was absolute music to my ears since we live in a society where the cost of medication is escalating beyond comprehension. The answer to remaining independent is not found in a pill but by staying active. Following a consistent exercise program that is designed to improve gait and mobility through strengthening and stretching activities has been found to be the most effective way to reduce the risk of fall (Lord et al, 2001)(Rubenstein, 2006).

Since exercise is the best medicine for staying independent, get your ePill in the form of Take 5 to Exercise DVD series or the FallProof™ at Home DVD series. Take 5 to Exercise is a 5-day senior exercise video series that is done while seated. This beginner level DVD program is a great educational tool that not only encourages proper form and movement but also the reasoning how the different types of exercises can reduce fall risk.

The FallProof™ at Home DVD balance and mobility program is great for independent older adults because the progressively challenging balance activities are done while standing. This 3-series DVD program challenges the body systems involved in balance and provide helpful postural tips and strategies.

Whatever you do, get active! Find a program that you enjoy, one that encourages multisensory balance training, strengthening and endurance activities and flexibility exercises. Progress the exercises gradually and watch the need for medication gradually decline!!! Give it a shot...your body will thank you and so will your wallet.

In research,
The Fall Prevention Lady