Senior Fitness Tests Used to Measure Balance in Brain-based Class

Balance is difficult to define because it's different for everyone.  And because balance means different things to different people, it's hard to establish a 'standardized' measurement for balance.  For these reasons, I use the only standardized testing for seniors; Rickli and Jones' Senior Fitness Tests, to measure different components of fitness associated with balance and falls.

For the past fifteen years (15 years), I have collected data on every student on the first and last days of class to provide objective data regarding their balance.  You may not 'feel' like you improved that much in such a short period of time but numbers don't lie.  I measure lower body strength, lower body flexibility and dynamic balance and agility; three components of fitness directly related to personal safety and independence.

The results are in from the two Brains and Balance Training classes at Sun River Church and I am excited about the progress made in four short weeks.  It was interesting to note that avid walkers increased significantly in lower body strength and flexibility but not so much in speed and agility.

The legally blind student was the most improved in his class and in the top 3 improved of 17 people.  He did 3 more chair stands in 30 seconds, reached 3.5 inches further toward his toes and walked 3 full seconds faster around a cone and back to his seat!  He's 83 years old!  And he has macular degeneration!  And he's a US Veteran!

A couple who walks over three miles every morning also showed significant improvement.  The husband was most improved by doing six more chair stands in 30 seconds and reaching 4 inches further toward toes.  His wife did equally as well, increasing lower body strength by 4 and reaching 2.5 inches further.  Both are now in the upper percentile ranks among people their age and gender.

The most improved of both groups was a caregiver in her mid-70s who had taken a bad fall the day before we started class.  Over four weeks, she not only increased her confidence but nearly doubled the number of chair stands, or lower body strength!  She reached 6.5 inches further and can touch her toes for the first time in her life.

I have to mention another couple who made significant improvements in all three areas of fitness however what was better than their numbers was the improved quality of life they felt they have gained from brain-based training.

She said the class was not only life changing but gave her life back!  Diagnosed with peripheral neuropathy, she is no longer crawling through life scared of falling but now feels her feet in contact with the ground and knows how to control her body.  Her joy is radiant and all her friends are commenting on how much better she's moving and looking.

A lifelong athlete, he stands up better.  He's short-waisted, long legged and now he feels stable when standing up.  This is huge for a person who exercises daily and enjoys being active.

I absolutely love what I do; train the two things you don't want to lose as you get older; your brains and your balance.   Don't wait ten years for your trainer or doctor to tell you about exercises to activate your body so you can move, balance and see better.  Find a Z-Health trainer near you and change the way you move through life.

First Brains and Balance Class of 2019 is the Best in My Career

I just completed my first four-week Brains and Balance Training session of 2019 and the post-testing scores showed the most improvement in the fifteen years I've been teaching fall prevention classes!



I am so proud of the eleven adults who came to the classes at the Fair Oaks United Methodist Church and put in the work to improve lower body strength, lower body flexibility and dynamic balance to reduce risk of falling.  In other words, they got stronger, more flexible, and better balance for quicker reaction speeds.

Brain-based training is a new approach to an old problem; loss of balance and falls.  This diverse group of older adults were willing to try sensory activation and muscle training and the results were amazing.  Their ages ranged from 59 to 82 and one used a walker for mobility while another walks four miles daily.  

After eight sessions in four weeks, four people improved lower body strength by 5.  In other words, four people were able to stand up and sit down five more times in 30 seconds.   That's an amazing improvement in such a short time that translates into reduced risk of falling. 

The most improved participant was a 66 year old frequent faller.  On the first day, she couldn't touch her toes; her hand was nearly 7 inches from her feet.  On the last day, this amazing woman reached 6 inches past her toes in the same test!  She gained over 11 and a half inches in lower body flexibility.  That is a new record for ANY STUDENT in my fifteen year career.  Congratulations! 

Two other students improved their lower body flexibility over three inches.  Lower body flexibility is necessary for a safe and stable walking gait and tight hamstrings are directly related to low back pain.  No more back pain!!!

The third senior fitness test measures dynamic balance and agility.  This is a life skill needed for safe movement through life so you can react timely to life's imbalances.   The youngest student of the group increased her timed Up and Go test by seven full seconds!  The oldest student of the class improved her time and walked stronger and more steady without using an assistive device.  

These  pre-and post Senior Fitness Test  numbers show objective, measurable data.  This data is invaluable to students who put in the work and do not realize how much they've improved.  What isn't measured is the improvements in posture, vision, reaction times and confidence.

Balance is difficult to measure.  These numbers don't lie.  How you feel is proof.  Get enrolled in a Brains and Balance Class or enroll your loved ones.  Invest in your future.  

Small Summer Class in Woodland has BIG BALANCE improvements

I can't believe it's already the last weekend of Summer 2018.  While it may have been a lazy summer for some, there was a small, intimate-sized group of adults in Woodland who put in some hard work to make some remarkable improvements in their balance skills.  

As you know by now, I teach Brains and Balance Training sessions.  Each training "session" consists of two 90-minute classes that meet for four weeks.  Eight (8) sessions in all.  Short and sweet.  This is brain-based balance training at the next level.  

I just finished an August session at the Woodland Community and Senior Center.  My third Brains and Balance class of this year and although the class was small, the pay-offs were enormous!  

I have to report the two most improved students because these were some of the best overall improvements I've seen in fifteen years.

Brains and Balance with Coach Kelly

Female most improved was a 75 year old lady.  In four short weeks, she;

•  increased lower body strength by 6 chair stands (able to do 6 more stands in 30 second timed period.  This is major!!!!)
•  Increased lower body flexibility by 4 inches
•  Dynamic balance and agility was one second faster.  

73 year old Male most improved was equally as noteworthy.  He:

• Increased lower body by 3 chair stands in 30 seconds
• Gained an amazing 6.5 inches in lower body flexibility.  This is tremendous improvement in walking gait, hip mobility, low back pain and overall posture.
• Dynamic balance and agility was 1.8 seconds faster.  

First... CONGRATULATIONS TO BOTH FOR TREMENDOUS IMRPOVEMENTS and to everyone else in the class for their hard work.

These are your everyday, average early 70-somethings who increased lower body strength and flexibility to levels well above average.  Their dedication and hard work paid off tremendously not only in the numbers on the pre-and post tests but also in balance confidence, dynamic postural control and vision skills.

These physical fitness measures contribute to better balance and greater confidence in living an independent active lifestyle.

Please join my final Woodland Brains and Balance Training session of 2018 in October.

Classes meet Tuesday and Thursday afternoons from 1:30-3:00pm.  Oct. 2-Oct. 25.  $125 for all 8 sessions.

Change your life in four weeks.  Invest in yourself.  You're worth it. 

7th Annual Citrus Heights Senior Health Fair

Each year for the past seven years, the folks at the Sunrise Parks and Recreation District have hosted the annual Citrus Heights Senior Health Fair.  Each year the program gets better.  This year, the event is on Thurday May 15 from 9am-1pm.  Vendors will be there and there will be educational workshops and senior fitness assessments.  All of this is free to the public!

I will be presenting my dynamic, educational Fall Prevention 101 workshop from 10a-11a.  No registration is required; just show up ready to learn!  I will discuss aging, balance and how to reduce the risk of an accidental fall.  You will feel empowered to take control of how you're aging after attending this workshop.

I will also be offering Senior Fitness Tests to measure functional fitness components associated with fall risk. I will measure your lower body strength, lower body flexibility and dynamic or moving balance.  You will need to sign up to reserve your spot for an assessment.  I will be doing these senior fitness tests from 11:30a-12:30p. 

For those who may be interested, I may offer a quick balance assessment using the short-form Fullerton Advanced Balance scale.  This is a 4-item test that gives me a quick assessment of the sensory systems involved in balance.   I'll do those from 12:30-1pm.

1 in 3 people over 65 and 1 out of 2 people over 80 falls each year.  That's an estimate.  I think it's an underestimate.  It's also estimated that over half of all falls can be prevented through education, exercise and early detection.  Get involved in your wellness!  Come learn what may be causing you to fall.  Learn evidence-based exercises that have been demonstrated to improve balance! 

Come to the 7th Annual Citrus Heights Senior Health Fair!
6300 Fountain Square Dr, Citrus Heights, CA  95621

Never too late to improve functional fitness

I just finished a FallProof™ balance training class at Pioneer Towers in downtown Sacramento.  The small group of ladies were excited about improving their balance and they did just that!  Every single person improved on the three Senior Fitness Tests associated with fall risk.  And I mean they improved! 

As part of my classes, I offer pre- and post-assessments to evaluate the effectiveness of the balance training classes I teach.   I know the program works but I am continually collecting data in case Dr. Rose wants it for her FallProof™ program.  Anyhow, I assess lower body strength, lower body flexibility and dynamic balance and agility or moving balance skills before and after attending the 8 sessions.

This class of 8 older women improved dramatically.  My most improved student was 94 year-old, Eve.  Yes, I said 94!  She increased her lower body strength score by 4, improved her lower body flexibility 3.5 inches and was 2.3 seconds faster and much steadier in her moving balance.  Remarkable!  I am so proud of her!

She can now touch her toes, her legs are stronger and she is more stable when getting up and moving quickly.  This collective data demonstrates that the program works when you work it.  Eve and another student worked the exercises into their daily routine by meeting everyday at 4pm. 

Another student who deserves huge kudos was 80 year-old Mary.  On the first day of class, she had to use her hands to get up out of the chair.  On the final day, she was able to do 9 perfect form chair stands WITHOUT using her hands!  Yeah Mary!  That makes a huge difference in the quality of her life.  She is no longer embarrassed about getting up out of the chair.  How did she do it?  She practiced her homeplay exercises.  She did the work.

Both Eve and Mary clearly show that it's not too late to improve your fitness.  And men, this is not just for women.  In my other class at Fremont Presbyterian, an 88-year old gentleman who is an active athlete, increased his lower body flexibility by 4 inches!  HE CAN NOW TOUCH HIS TOES!  Think about how great that is when getting dressed in the morning, not to mention how it improves your walking gait!  Awesome job!

Fall risk assessments at Eskaton's 17th Annual Health and Wellness Fair

As the Fall Prevention Lady™, I strive to increase awareness of lifestyle factors that increase the risk of an accidental fall. According to fall prevention researchers, the physical decline associated with aging is not only a leading cause of falls but also the most preventable cause of the leading cause of accidental death and injury among adults over the age of 65. As 10,000 baby boomers reach retirement status daily, it is up to individuals to take an active role in personal health promotion and disease prevention.

Health fairs are an excellent opportunity to become educated about threats to one’s well being. The purpose of most wellness fairs is to increase awareness of particular health topics and how to improve one’s wellness through the use of on-hand vendor’s services. I love going to senior health fairs and expos because I enjoy educating people about falls and how to reduce the risk of what most people think are an inevitable part of growing older. I specifically like to talk about following a consistent exercise program can significantly reduce the risk of falling.

Eskaton Village Carmichael, 3939 Walnut Ave, Carmichael, CA. 95608. Open to public 12:30pm-2:30pm. Eskaton residents only 8:30am-11:30am. Free.

Message of the day: Go to health fairs and participate in the free testing. Some results may surprise you. Something may motivate you to get active and take responsibility for your well-being. Some vendor services may be just what you need! Always check the vendor’s credibility and do your research but also keep an open-mind.

LOVE…

The Fall Prevention Lady™

Tai Chi: Moving for Better Balance Instructor Training Workshop

Recognizing the severity of falls, the California Department of Public Health is organizing a statewide Tai Chi program to reduce fall risk among older Californians. A major part of this program is the training of instructors at the local level. This weekend, January 22-23, 2011, the Northern California instructor training program will be held in Sacramento, CA.

I have been hired as an expert to instruct workshop participants how to perform three of the six fall risk assessments that are part of this program. The first thing I asked who my audience was and who the target population of this program was. Afterall, aging is a unique experience for each of us and there are extreme differences between frail 65 and thriving 85.

The instructor population of this training is current Tai Chi instructors, Physical Activity Coordinators and Instructors, Recreation Therapists and Physical Therapists and the target population for the Tai Chi: Moving for Better Balance program is older adults at risk of falling, due to decreased mobility, history of falls, decreased overall health, and balance deficits.

As more research is done on the role of exercise and fall prevention, the need for standardized assessment procedures and uniform definitions is undeniable. Researchers must be on the same page; measuring the same variables (per definition) in the same manner (per protocol or procedure).

Through standardized pre- and post-study assessments, my research study demonstrated that the FallProof™ at Home DVD series SIGNIFICANTLY increased balance confidence while SIGNIFICANTLY decreasing fall risk. In fact, seven study participants were no longer identified "at risk" of falls after the 12-week balance and mobility intervention.

I am excited about being part of this program and spreading the word about ASSESSMENTS.

The Fall Prevention Lady