Today I will be giving a free Fall Prevention 101 workshop at Fremont Presbyterian Church. Attendees will learn about what causes falls and how to progressively challenge the body's balance systems. They will also receive a discount to purchase my new book, The Complete Guide to Fall Prevention.
This is an introduction to the balance training classes I teach in the community. I will be offering a 4-week session at Fremont in August. For more information about other locations in the Sacramento area, please visit my website, http://thefallpreventionlady.com. OR click this link HERE.http://thefallpreventionlady.com/local-class-and-workshop-schedule
Increased awareness is the first step to preventing falls.
Take Responsibility for your wellness.
The Fall Prevention Lady
Showing posts with label Sacramento senior fitness. Show all posts
Showing posts with label Sacramento senior fitness. Show all posts
Tuesday, July 24, 2012
Monday, April 16, 2012
What can I teach you about fall prevention?
I started my next balance training session at Fremont Presbyterian Church last week and there was a 93-year old woman who looked at me and said, "I don't think there's anything you can teach me about fall prevention that I don't already know"....
Ok, I love this woman already! I started talking with her and immediately went into 'balance and mobility specialist/personal fitness trainer' mode as I assessed her posture. I offered a few tips and within 3 minutes, she was sitting taller with a smile on her face. She continued to listen to me as I explained the different types of exercise she needed to do to prevent a fall.
I assessed her in three areas of fitness associated with fall risk. After her daughter completed the health history questionnaire for her mother, I assessed the daughter. Both found the tests interesting and eye-opening. The mother cannot wait to start class on Tuesday and the daughter is considering joining. Regardless of your age, you can benefit from my balance training program.
As they were leaving the mother said to me, "I was wrong, there's so much I'm going to learn about fall prevention from you. THANK YOU". No, thank you.
Praise God.
Ok, I love this woman already! I started talking with her and immediately went into 'balance and mobility specialist/personal fitness trainer' mode as I assessed her posture. I offered a few tips and within 3 minutes, she was sitting taller with a smile on her face. She continued to listen to me as I explained the different types of exercise she needed to do to prevent a fall.
I assessed her in three areas of fitness associated with fall risk. After her daughter completed the health history questionnaire for her mother, I assessed the daughter. Both found the tests interesting and eye-opening. The mother cannot wait to start class on Tuesday and the daughter is considering joining. Regardless of your age, you can benefit from my balance training program.
As they were leaving the mother said to me, "I was wrong, there's so much I'm going to learn about fall prevention from you. THANK YOU". No, thank you.
Praise God.
Saturday, February 25, 2012
Balanced training improves more than balance
I just finished teaching two 6-week FallProof™ balance and mobility training sessions to older adults living in Sacramento; at Parkside Community Church and Fremont Presbyterian Church. The groups were larger than average but still small enough to be intimate. Friendships were formed and individuals made SIGNIFICANT improvements in balance and fitness parameters as a result of training.
In addition to recognizably improved postures, I know that class participants improved physically because the numbers don't lie! An integral part of The Fall Prevention Lady's balance training classes are the senior fitness testing assessments and evaluations, done the first and last day of class, respectively. One lady was able to get up and go around a chair 9 seconds faster and she practically abandoned the use of her walker. A gentleman with Parkinson's Disease improved his lower body flexibility by 5.5 inches and one lady more than doubled her lower body strength.
These are examples of some of the greatest gains made by participating in the six-week fall prevention exercise program that I instruct in the Sacramento region. Nearly everyone improved in all three areas of fitness associated with fall risk while everyone improved in at least one testing component. The importance of participating in a well-balanced training program cannot be understated; a person needs to challenge balance, strength and flexibility. As a person engages in a consistent exercise program, she/he simultaneously increases endurance as the body adapts to these new demands.
Take 5 to Exercise each day!
In addition to recognizably improved postures, I know that class participants improved physically because the numbers don't lie! An integral part of The Fall Prevention Lady's balance training classes are the senior fitness testing assessments and evaluations, done the first and last day of class, respectively. One lady was able to get up and go around a chair 9 seconds faster and she practically abandoned the use of her walker. A gentleman with Parkinson's Disease improved his lower body flexibility by 5.5 inches and one lady more than doubled her lower body strength.
These are examples of some of the greatest gains made by participating in the six-week fall prevention exercise program that I instruct in the Sacramento region. Nearly everyone improved in all three areas of fitness associated with fall risk while everyone improved in at least one testing component. The importance of participating in a well-balanced training program cannot be understated; a person needs to challenge balance, strength and flexibility. As a person engages in a consistent exercise program, she/he simultaneously increases endurance as the body adapts to these new demands.
Take 5 to Exercise each day!
Monday, April 18, 2011
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
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
Tuesday, March 8, 2011
“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
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
Monday, February 14, 2011
Challenge yourself, no matter what age...
I have been substitute teaching a senior fitness class for nearly 12 weeks. The group meets twice a week to Exercise, Energize and Enjoy movement and let me tell you, I push this group! These older adults live independently in the community, do not require assistive devices for mobility and are committed to maintaining their independence.
What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.
It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!
What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!
Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.
The Fall Prevention Lady
What started as a "fall prevention" class has evolved into personal fitness training at the group level; aka, group exercise! This "senior fitness" class is similar to most group exercise class at the local community center but because I am highly trained in the area of fall risk reduction exercises, I challenge participant's balance using research-based techniques. There is a method to my madness, a scientifically-based approach, to the content of my classes. I follow evidence-based progression of movements and due to my experience as a personal fitness trainer, I have a plethora of exercises to choose from each day.
It's a rainy, cold Monday here in Sacramento. I told the 15 participants who were in class today that the workouts that count the most are the ones you really don't want to be there for, the one you wanted to miss, the day it would have been easier to stay at home. And because today is Valentine's Day, I pushed them extra hard in anticipation of the Whitman samplers and See's candy that would be consumed later!
What is exciting is that members are starting to approach me with testimonies of improvement as a direct result of my class. As a fall prevention exercise instructor, I encourage stretching, strengthening and balance work. The group increases endurance levels with each repetition of each set. As fitness levels have improved, the exercises have simultaneously progressed to a more challenging level. At 91 and the oldest member of the group, Blanche doesn't miss a beat and is a true inspiration to the rest of the group, including me!
Today's testimony was that participating in my class has improved one member's golf game and her golf swing has increased dramatically. Take 5 to Exercise to stretch, strengthen, challenge your balance and increase your endurance levels to reduce fall risk and to improve your golf game!
Life is good with movement in it.
The Fall Prevention Lady
Friday, December 10, 2010
Fall risk assessment results are in....
13 older adults were assessed for fall risk at the Sam Pannell Community Center (SPCC). Because this was a group of higher functioning elders who live independently within the local community, the appropriate fall risk assessment tool to use was the Fullerton Advanced Balance (FAB) scale. It takes approximately 15 minutes per person to implement and provides myself and the participant with valuable insight about the multiple dimensions involved in balance and mobility.
Having just completed an extensive literature review for my fall prevention exercise thesis, I am familiar with the demographics and percentages associated with older adults and falls. For instance, it is estimated that one in three adults over the age of 65 falls each year (CDC, 2008). If one third of adults fall each year, I am curious about the percentage that is AT RISK. Obviously, more people are at risk of falling than those who actually fall but it would be interesting to know those numbers. Perhaps future doctoral studies will gain some insight to those numbers? :)
Anyhow, according to the valid and reliable FAB fall risk assessment tool, 7 out of 13 adults over the age of 65 were identified at risk of falling at the SPCC FAB clinic. What was interesting was that 7 out of the 13 adults were over the age of 80 and all but one of those in the eighth decade of life were identified at an increased risk of falling. Although small in sample size, the results of the SPCC FAB clinic support research indicating that the risk of falling increases with age.
So what can one do to reduce the risk of falling? REMAIN ACTIVE. Get into a consistent exercise program that focuses on strength and endurance training, balance and flexibility training. Of course, I recommend the FallProof™ program but if you do like exercise at home and want to start slowly, the Take 5 to Exercise™ fall prevention DVD series is a great place to start. Engaging in a walking program in addition to participating in the Take 5 to Exericse™ DVDs is a fabulous way to reduce the risk of falls, no matter what age.
Loving research and evidence-based programs,
The Fall Prevention Lady
Having just completed an extensive literature review for my fall prevention exercise thesis, I am familiar with the demographics and percentages associated with older adults and falls. For instance, it is estimated that one in three adults over the age of 65 falls each year (CDC, 2008). If one third of adults fall each year, I am curious about the percentage that is AT RISK. Obviously, more people are at risk of falling than those who actually fall but it would be interesting to know those numbers. Perhaps future doctoral studies will gain some insight to those numbers? :)
Anyhow, according to the valid and reliable FAB fall risk assessment tool, 7 out of 13 adults over the age of 65 were identified at risk of falling at the SPCC FAB clinic. What was interesting was that 7 out of the 13 adults were over the age of 80 and all but one of those in the eighth decade of life were identified at an increased risk of falling. Although small in sample size, the results of the SPCC FAB clinic support research indicating that the risk of falling increases with age.
So what can one do to reduce the risk of falling? REMAIN ACTIVE. Get into a consistent exercise program that focuses on strength and endurance training, balance and flexibility training. Of course, I recommend the FallProof™ program but if you do like exercise at home and want to start slowly, the Take 5 to Exercise™ fall prevention DVD series is a great place to start. Engaging in a walking program in addition to participating in the Take 5 to Exericse™ DVDs is a fabulous way to reduce the risk of falls, no matter what age.
Loving research and evidence-based programs,
The Fall Prevention Lady
Monday, September 27, 2010
Fall prevention exercise assessments
To Fall or Not to Fall, that was the question!
On Saturday, Sept 25, Kaiser Permanente and Area 4 Agency on Aging sponsored this fall prevention community event for the purpose of increasing awareness of the severity of falls among the aging population and more importantly, how to reduce the risk of these tragic accidents.
Over 130 older adults in the Sacramento region came to this free event. There were local fall prevention experts on hand to present workshops and conduct different types of assessments. Participants were offered free balance and fitness assessments, medications review, bone density testing, and an emotional health review.
I assessed 55 older adults using the short-form of the Fullerton Advanced Balance scale. It was interesting that 25 out of the 55 participants were identified "at risk" of falls according to their score because that percentage is greater than the 1 in 3 older adults who fall estimates of the CDC. However as the number of baby boomers grows, the number of older adults who will fall grows proportionately. It's time to get PRO-ACTIVE in the prevention of falls.
As a certified FallProof™ instructor, I love the opportunity to educate individuals about exercise and fall risk reduction. A lot of people do not associate EXERCISE and INDEPENDENCE but as a person ages, it is crucial that he/she engage in a consistent exercise program that is designed to reduce the risk of fall.
I will be offering a fall prevention exercise class in the South Sacramento community very very soon. Stay posted as to when and where.
The Fall Prevention Lady
On Saturday, Sept 25, Kaiser Permanente and Area 4 Agency on Aging sponsored this fall prevention community event for the purpose of increasing awareness of the severity of falls among the aging population and more importantly, how to reduce the risk of these tragic accidents.
Over 130 older adults in the Sacramento region came to this free event. There were local fall prevention experts on hand to present workshops and conduct different types of assessments. Participants were offered free balance and fitness assessments, medications review, bone density testing, and an emotional health review.
I assessed 55 older adults using the short-form of the Fullerton Advanced Balance scale. It was interesting that 25 out of the 55 participants were identified "at risk" of falls according to their score because that percentage is greater than the 1 in 3 older adults who fall estimates of the CDC. However as the number of baby boomers grows, the number of older adults who will fall grows proportionately. It's time to get PRO-ACTIVE in the prevention of falls.
As a certified FallProof™ instructor, I love the opportunity to educate individuals about exercise and fall risk reduction. A lot of people do not associate EXERCISE and INDEPENDENCE but as a person ages, it is crucial that he/she engage in a consistent exercise program that is designed to reduce the risk of fall.
I will be offering a fall prevention exercise class in the South Sacramento community very very soon. Stay posted as to when and where.
The Fall Prevention Lady
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