Right action follows right thinking

"You have to believe it to see it". "You become what you are thinking". "You will not change your behavior until you change your thoughts". As a fall prevention educator and balance and mobility specialist, I believe this to be especially true of older adults and fall prevention. For instance, a person must believe that consistently participating in a well-rounded exercise program WILL reduce the risk of an accidental fall and they also must believe that regardless of current age or physical challenges, they are able to do the exercises.

I have worked with older clients who were true skeptics and said things such as "I don't believe that doing these silly exercises will prevent me from falling" or "I'm old, I'm going to fall" or "I'm too old to improve or change". I love this type of participant because it's great when they learn otherwise!

In fact, fall prevention research and personal training experience has demonstrated that older adults CAN reduce the risk of an accidental fall by following a consistent exercise program and progressively challenging her/his balance skills.

It's never too late to improve your balance skills. You are never too old to benefit from consistent strengthening and stretching activities. Your body WILL adapt to the new demands of flexibility, strengthening, balance and endurance training, not to mention increase reaction times.

But first, you must also know that it is impossible to get from wrong behaviors to right behaviors without first changing your thoughts.

• Believe that participating in consistent exercise does reduce fall risk
  
• Believe that you are able to do the exercises
  
• Believe your body will adapt to new demands
• Believe in YOU

Change your way of thinking and you can change your life. Just believe then Just Do It.

Pre- and Post-data from Parkside FallProof™ balance and mobility training class

I am a researcher. I enjoy reading fall prevention studies because I appreciate data that demonstrates the influence of an intervention. I am all about evidence-based programming because the numbers cannot hide the results. Today I did evaluations for two of my community-based FallProof™ balance and mobility training sessions here in Sacramento, CA.

The classes were small but the results were huge! The most significant improvement was made by an 81 year old gentleman who on day 1, did 9 chair stands in 30 seconds but needed to use his hands to get out of the chair. After 8 balance and mobility training sessions (and lots of hard work on his part), he was able to get out of the chair 8 times in 30 seconds, WITHOUT USING HIS HANDS! Woo-hoo....he not only increased his lower body strength but also learned and applied center of gravity training techniques! So proud of him!

His wife improved in all three areas of fitness related to fall risk; increasing both lower body strength and flexibility while improving her dynamic balance and agility score, too. In the same class, an 87 year old participant improved her lower body flexibility by 4 inches and was able to complete two more chair stands in 30 seconds.

Finally, I'd have to mention Stacy (name changed). This 83 year old lady improved her lower body flexibility by three and a half inches and was able to get out of chair, walk around a cone and return to seated position one second faster (and more stable) than 4 weeks ago. Although she still has to use her hands to get out of the chair, she was able to do one more chair stand in 30 seconds than the first day of class.

Most notably however was her comment as she left class. Stacy told me that her grandchildren commented her on her improved posture and said how good she looked. She also said that in prior pictures of her, she always leaned to one side. Last week, someone took a picture of her at a luncheon and she was standing tall and even; ears over shoulders, shoulders over hips and both hips and shoulders were level!

Praise the Lord...this program works IF YOU WORK IT.

Balance training is NOT a senior fitness class

I constantly encourage older adults to get active to prevent accidental falls. Fall prevention researchers have identified participation in a consistent exercise program as the number one way to reduce the risk of falls. In other words, older adults must participate in a well rounded exercise program that includes strength, flexibility, balance and endurance training components.

Unfortunately, many older adults think that simply walking everyday will reduce the risk of falling. Don't get me wrong; walking is vital for health and fitness but that is only one component of a fall prevention exercise program. So these adults join the local senior center "exercise" class.
While the stretching, strengthening and endurance activities are fun and can be beneficial IF performed properly, these classes offer more social benefits than fall risk reduction.

Worse yet, activity directors of large adult living communities think they're offering their residents a "fall prevention program" as long as they offer a class where the instructor has people stand on one-leg, walk heel to toe or even close their eyes while standing still.

Numerous fall prevention research studies have demonstrated the significance of participating in evidence-based balance and mobility training techniques to reduce the likelihood of falling. The FallProof™ balance and mobility program is based on six research-based balance training techniques and FallProof™ instructors are certified balance and mobility specialists. This title may not mean much to the average person but professionals can certainly respect specialty certifications because those who attain credentials meet qualifications designed to protect the consumer. With that said....

My community-based FallProof™ classes are NOT senior fitness classes. As a certified FallProof™ balance and mobility specialist, I safely coach older adults to progressively challenge their balance skills as they strengthen and stretch the body to new limits. Participants can rest assured that they are under the guidance and instruction of a trained professional. While my classes are instructional, they also offer the opportunity to meet people living with similar struggles and concerns. And yes, bonding about how difficult I can be counts as socialization!

Have fun, challenge your body and rest assured that you are following a program that works if you work it. Your independence is up to you. I can show you the way but it's up to you to reach the goal. Invest in yourself. Invest in my balance and mobility training sessions. Your balance will be improved because of it.

The Fall Prevention Lady

Fall prevention class on the Delta in Clarksburg...

I am blessed to teach older adults how to reduce the risk of falls. I encourage seniors to begin a consistent exercise routine (Take 5 to Exercise) and I am a certified FallProof™ balance and mobility training specialist. I have been teaching the FallProof™ training techniques throughout Sacramento since my certification in 2009 and have been following the exact fall prevention training program since finishing my masters degree.

Most recently, I started teaching FallProof™ at the Clarksburg Community Church in the small town of Clarksburg, California. Clarksburg is a river town in the Delta with wineries, piers and lots of boats. Parish nurse Lynelle Wallace attended one of my classes at Parkside Community Church and knew that a fall prevention exercise class was needed in her community. After talking to her congregation, Nell and I coordinated days and times and bam...I have 10 participants enrolled for the first ever FallProof™ balance and mobility class in Clarksburg, CA!

The first week went splendid! After an eye opening assessment testing, the participants are learning about strength, flexibility, posture and how these components affect one's balance. They are not only learning but doing the exercises.

I have to say that feeling "sore" after the first few classes is normal. Although I don't like my participants to feel sore, it happens. The more sedentary and out of shape a person is, the more likely she/he will experience some type of muscle discomfort afterward. I apologize in advance for any discomfort you may feel but your body will adapt to these new demands.

4-week Beginner FallProof™ balance and mobility training information:
Clarksburg Community Church
52910 Netherlands Road
Clarksburg, CA 95612

June 14/16,21/23, 28/30, 2011: Tuesday/Thursday, 10-11am.
July 5/7, 2011: Tuesday/Thursday, 11:30-12:30p

Beginner and Intermediate class to be offered in July, 2011!
Praise the LORD!

FallProof™ balance & mobility classes in Sacramento!

I am officially teaching community-based FallProof™ balance and mobility classes in the communities of Sacramento. FallProof™ is a 12-week balance and mobility exercise program designed to reduce the risk of falls among higher functioning older adults. The class meets twice a week for one-hour sessions and yes, there is homework. Or as I like to call it...homeplay!

The first Sacramento-based FallProof™ session started at Parkside Community Church in South Sacramento. I am offering the evidence-based fall risk reduction program in 4-week segments; beginner, intermediate, and advanced. FallProof™ is a progressively challenging program that builds on skills learned the first day of class. Therefore, enrollment is closed to new participants after the second class.

There are 17 participants in this first community-based FallProof™ session and their ages range from 58 to 91 years old! Two people use a walker and one uses a cane as an assistive device for mobility. Despite these limitations, they are participating in the gait pattern variation enhancement training segment and I am so excited to see them engaged in activity the entire class period.

This is the first of many FallProof™ classes that I plan on offering to local communities. If you want to participate in one of the top fall prevention exercise programs in the United States, sign up at one of the following locations:

MEET twice a week for 4 weeks

Parkside Community Church: Beginner and Intermediate level in May and June, 2011

Once a week Introductory class

Howe Park: 6-week Beginner level in May, 2011

Once a week

Cordova Senior Activity Center: Beginner and intermediate level in May, 2011

Atria El Camino Gardens: Beginner level in May, 2011

Contact me if you are interested in setting up a FallProof™ class in your community or facility. Email: livinfit@gmail.com

Praise the Lord.

The Fall Prevention Lady

“It’s a Balancing Act – Fall Prevention in Older Adults”

Today I was a guest on an episode of the Sacramento educational TV series “Older, Fitter, Wiser. The Art of Aging Well”. Dr. Moira Fordyce interviewed me to discuss a public health epidemic among the aging population and how a person can reduce the risk of losing her/his independence. Today, we talked about fall prevention.

As a geriatrician, Dr. Fordyce is familiar not only with the consequences of falls but also factors that increase the risk of falling. Falls are accidents and even though accidents happen, a person can significantly reduce the risk of falling through increased awareness. Fall prevention is much more than picking up throw rugs or having a hallway nightlight. There are multiple causes for falls and fall prevention researchers recommend a multi-factorial approach to fall risk reduction.

Fall risk reduction is about increased awareness. A person needs to be aware of home safety, medication management, physical limitations, and lifestyle choices that increase the risk of falling. When asked the best way to reduce the risk of falling, I replied, "Following a consistent exercise program". I recommend a well-rounded exercise program that includes flexibility, strength, balance and endurance training. I recommend that people Take 5 to Exercise each day.

It's time to get back to the basics, the basic 5 stretches. Start slow, increase gradually. Be patient, stick with it. You can reduce the risk of falling.

See you on Episode #17, Comcast 20 or Surewest 19. I'll keep you posted!
The Fall Prevention Lady

Northern California Falls Prevention Coalition

I am a member of the Northern California Falls Prevention Coalition and we are planning a huge community event during Fall Prevention Week. Fall Prevention week is officially the third week of September and this year that is Sept. 19-25. Some of the biggest senior service agencies and fall prevention experts are part of this coalition so I am honored to be part of this group.

Kaiser Permanente and the Area 4 Agency on Aging are sponsoring this free event on Saturday, September 25 at the Dan B. Moore building on the South Sacramento Kaiser campus. The event is from 9am-2pm and a free lunch will be served to the first 150 participants who register. Vendors will be on site to talk about services and products that help reduce the risk of falls and there will be assessments throughout the day.

The following are the workshops that will be held in the morning:
1. Me, Kelly Ward, aka The Fall Prevention Lady, will lead the morning group stretch and fall prevention exercise component.
2. David Grantham of Rebuilding Together will talk about home modifications to allow older adults to remain safe in their homes
3. Registered dietician Lila Shelton will talk about the importance of healthy foods to keep the body strong and thereby reduce the risk of falling
4. Either Jane Stanely of A4AA or a pharmacist will talk about the connection between medication management and fall prevention.

It's going to be a great FALL PREVENTION event that will benefit anyone who is concerned about falling. Make sure to register early by calling the Area 4 Agency on Aging, (916) 486-1876.

Blessings,
Kelly Ward
The Fall Prevention Lady

Fall Prevention exercise research study wants u!

Exercise at home. Learn cutting edge, RESEARCH-BASED techniques developed at the Fall Prevention Center of Excellence. Contribute to the field of knowledge in fall prevention exercise research.

1 in 3 older adults who live in the community will fall each year. Although associated with aging, falls are not a NATURAL part of growing older...the risk can be reduced. Nationally recognized fall prevention expert, DR. DEBRA ROSE, created a multi-dimensional approach to reducing the risk of falling.

Her evidenced-based program begins with a thorough assessment, the Fullerton Advanced Balance (FAB) scale, to identify fall risk. Each person ages differently and therefore has different abilities and weaknesses. The FAB is intended for higher functioning older adults. It is crucial that the assessment tool fit the population.....

If you are an older adult who lives independently at home, have fallen in the past year or are concerned about falling, and live in the Sacramento region, researcher KELLY WARD's fall prevention exercise study might be just for you! She needs study participants who want to exercise at home following the FallProof™ at Home DVD series.
The FallProof™ at Home series consists of 3 progressively challenging DVDs. You are assessed before and after the 12-week study and monitor your individual progress. That's it. The DVD series is for those in the study group and offered to those who are randomly assigned to the control group.

Sacramento research study FULLERTON ADVANCED BALANCE scale clinics:
August 3: Oak Park Community Center. 12:30-5 pm: 3425 Martin Luther King Jr. Blvd. 95817
August 7: Cordova Senior Activities Center. 10-2 pm: 3480 Routier Road. 95827
August 10: Natomas Community Center. 12:30-5 pm: 2921 Truxel Road. 95833
August 18: Eskaton. 1-5 pm. 5959 65th street 95823

Contact Kelly Ward if interested in participating. Participation is strictly voluntary and there is no compensation (pay) for your efforts. livinfit@gmail.com

The Fall Prevention Lady

FAB clinic at Shiloh Baptist Church in South Sacramento

I was referred to Debra Johnson through Jackie, program assistant @ 50+ Wellness program to do some fall prevention screening in order to increase awareness of the importance of prevention. Debra agreed to let me conduct the Fullerton Advanced Balance (FAB) scale testing on her class. On two separate days, I assessed 18 of Debra's class of older African American God-loving participants!!!
For the most part, these ladies and two gentlemen did great on the Fullerton Advanced Balance scale and overall, are not at an increased risk of falling. However, four of the 18 community dwelling older adults FAB score indicated those individuals to be at an increased fall risk.
In a 15-minute FAB score group summary, I stressed the importance of consistent lower body strengthen exercises, daily range of motion and flexibility movements, and balance training; particularly center of gravity training.

Poor dynamic center of gravity control was a recurring theme from this group's test score interpretations and this is not uncommon. Most older adults are not aware of "core" training and have no idea what their center of gravity is or where it is located! This type of multi-sensory training is a vital component of the FallProof™ balance and mobility training program.

It was not the intention for me to educate or demonstrate any type of fall prevention exercises so I didn't have the opportunity to educate this wonderful group of people about this fall related concept. Perhaps class instructor Debra Johnson will ask me back to work with her ( I do offer a train the trainer program) or to lead one or two classes.

If not, I thoroughly enjoyed working with my sisters and brothers from Shiloh Bapist Church and look forward to FAB testing older adults throughout the Sacramento region and teaching fall prevention exercises.... increasing awareness about how important it is to Take 5 to Exercise every day to reduce the risk of a fall.

Praise the Lord,
The Fall Prevention Lady

Regency Place...Stand Up to Falls

I presented my 3-hour fall risk reduction exercise workshop at the Regency Place in Sacramento, California yesterday. Surprisingly, most of the crowd were not residents of the beautiful facility but local residents. As part of grant funded by Kaiser Permanente, the City of Sacramento's 50+ Wellness program hired me to educate about and demonstrate fall prevention techniques at six locations. Each group is limited to twenty-five people and the groups have been wonderful!
One in three adults over the age of 65 falls each year and the results can be tragic. The costs, both emotional and financial, can be devastating. As a result, falls are quickly becoming a public health concern. This is evident to me when I walk into a crowded room where every person in the room has fallen or is concerned about falling. I am so proud of these individuals for taking responsibility for their well being by learning what they can do to reduce the risk of such an accident.

Yesterday's group worked hard and several people told me how much better the exercises made them feel. These adults get it. They came out in the wind and rain to learn about fall risk reduction techniques. I love it!
Next workshop:
February 20, George Simm Community Center 12:30-4:30
The Fall Prevention Lady.