Practice makes perfect. We've all heard it before and for most, we have experienced the benefits of practicing a talent or skill in our life. Fall prevention researchers have demonstrated that the more a person practices, the more he/she improves balance skills thereby reducing the risk of an accidental fall. In fact, the majority of research studies that I read for my fall prevention exercise thesis were interventions that occurred two or three times per week.
However there were some studies based on once a week interventions. Although the improvements were not as significant and it is not recommended, older adults demonstrate some improvement from balance training once a week. As a personal fitness trainer, it is recommended that individuals, regardless of age, participate in resistance training at least twice a week, three days if the person is motivated and has a specific goal in mind.
Goals are essential in driving behavior change and I will blog more about SMART goals next. The point of this blog is to discuss frequency of training because I just finished working with my 93-year old in-home client. After meeting once a week for 10 sessions, she showed improvement in all areas of fitness associated with fall risk however she is still a fall risk according to the FAB scale.
Unfortunately, she is too fragile to participate in my community-based classes so we are discussing the importance of continued training. This woman is motivated to do what she must in order to remain independent. She faithfully does the strengthening and stretching exercises that I prescribe for her however like many of my clients, she cannot practice most of the balance exercises alone at home due to the nature of the training; it is challenging and increases the risk of a fall. Always be safe when challenging your balance, especially if you live alone.
So my suggestion....enroll in a progressive, multi-sensory balance and mobility training program that meets twice a week. Engage in strength building exercises at least twice a week. Make stretching part of your daily routine. And try to build endurance through walking, biking, dancing, house cleaning, something to get your entire body moving at least 5 times per week. In other words, TAKE 5 TO EXERCISE every day.
Stay active. Remain Independent.
Kelly Ward, The Fall Prevention Lady
Showing posts with label Take 5 to Exercise™. Show all posts
Showing posts with label Take 5 to Exercise™. Show all posts
Tuesday, February 28, 2012
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!
Thursday, February 16, 2012
Take 5 to Exercise Resistance Band Staff Training
During my gerontology internship with the Area 4 Agency on Aging (A4AA), I developed a series of seated fall prevention exercise routines called Take 5 to Exercise. I researched and designed routines of stretching and strengthening movements that are easy to do and when followed regularly, can reduce the risk of an accidental fall. The A4AA still uses the stretching cards that I designed in 2006.
Older adults need lean muscle mass in order to remain independent. Lean muscle mass is developed and maintained by participating in consistent strength training exercises. As part of my internship, I researched and developed easy-to-do strength training routines that can be done anywhere by using a resistance band. Although I developed pictorial cards to demonstrate these seated strengthening movements, the A4AA has only been using the stretching cards. Until now!
In April, I will be doing a staff training for the A4AA to explain and demonstrate basic seated strengthening movements using a resistance band that will reduce the risk of an accidental fall and help keep older adults independent in their homes. I am looking forward to training the staff how to train older adults in basic strengthening movements. Sarcopenia is the natural loss of muscle mass associated with the aging process. The rate of muscle loss is exasperated by inactivity. In other words, USE IT OR LOSE IT. The less you do, the quicker you will lose strength.
Get moving. Get active. Stay strong. I produced a DVD series, Take 5 to Exercise, that demonstrates seated exercise routines designed to increase strength and flexibility and improve posture. All from the comfort of your home!
Just do it!
Older adults need lean muscle mass in order to remain independent. Lean muscle mass is developed and maintained by participating in consistent strength training exercises. As part of my internship, I researched and developed easy-to-do strength training routines that can be done anywhere by using a resistance band. Although I developed pictorial cards to demonstrate these seated strengthening movements, the A4AA has only been using the stretching cards. Until now!
In April, I will be doing a staff training for the A4AA to explain and demonstrate basic seated strengthening movements using a resistance band that will reduce the risk of an accidental fall and help keep older adults independent in their homes. I am looking forward to training the staff how to train older adults in basic strengthening movements. Sarcopenia is the natural loss of muscle mass associated with the aging process. The rate of muscle loss is exasperated by inactivity. In other words, USE IT OR LOSE IT. The less you do, the quicker you will lose strength.
Get moving. Get active. Stay strong. I produced a DVD series, Take 5 to Exercise, that demonstrates seated exercise routines designed to increase strength and flexibility and improve posture. All from the comfort of your home!
Just do it!
Tuesday, January 17, 2012
In-home balance training
A popular trend in the aging industry is "aging in place". The long-term vision of this concept is to help adults remain in their home for as long as possible and in order to do this, homes are modified with future needs in mind. This is great for baby boomers but what about the older generation that has already been living in their home for over 50 years?
I recently started working with two new clients; one is 93 and the other is 90-years old and both have been living in their home for over 40 years. These ladies are very different but the same; both are concerned about falling. One is frequent faller and the other is not. One is well-educated and has been to the best of the best doctors and physical therapists while the other does some exercises in bed.
After one week, both are standing taller and both are very aware of personal limitations. The 93-year old is extremely driven and has high expectations of herself. She constantly compares her body to younger years which must be difficult due to changes due to aging. (As a former collegiate athlete, I see myself in this woman!). Both need to give her body time to adjust, afterall Rome wasn't built in a day.
Both of these women are over 90 years old and have decided to invest in their independence and I am so proud of them. There is nothing better than knocking on the door and seeing eyes light up when I carry in my fall prevention exercise training equipment. These ladies want to not only remain independent but also thrive in their home for as long as possible.
How can you remain in your home?
Contact me today about yourself or a loved one! It's never too late!
I recently started working with two new clients; one is 93 and the other is 90-years old and both have been living in their home for over 40 years. These ladies are very different but the same; both are concerned about falling. One is frequent faller and the other is not. One is well-educated and has been to the best of the best doctors and physical therapists while the other does some exercises in bed.
After one week, both are standing taller and both are very aware of personal limitations. The 93-year old is extremely driven and has high expectations of herself. She constantly compares her body to younger years which must be difficult due to changes due to aging. (As a former collegiate athlete, I see myself in this woman!). Both need to give her body time to adjust, afterall Rome wasn't built in a day.
Both of these women are over 90 years old and have decided to invest in their independence and I am so proud of them. There is nothing better than knocking on the door and seeing eyes light up when I carry in my fall prevention exercise training equipment. These ladies want to not only remain independent but also thrive in their home for as long as possible.
How can you remain in your home?
- Stay home and train
- Join a community-based class
Contact me today about yourself or a loved one! It's never too late!
Saturday, October 1, 2011
Class member practices balance training principle to avoid a fall
I just finished my first FallProof™ balance and mobility training session at Eskaton's Senior Connection in Fair Oaks, CA. The class was small but this fostered an intimate setting for participants. The ages ranged from 73 to 90 years of age and abilities were just as varied. Regardless of physical capability, everyone in the class improved on the three dimensions of senior fitness associated with fall risk in the 4-week training period.
One 85 year-old lady increased her dynamic balance and agility score by 3 seconds! Translated into understandable terms, she was able to get out the chair and walk around a cone quicker, more balanced and with more confidence that she could 4-weeks ago. Balance and agility require specific training to improve.
Another skill needed to prevent falls in everyday life is the ability to react to unexpected pushes, like when someone or something bumps into you. Case in point; on the last day of class, the lady mentioned above came in, sat down and told me she probably wouldn't be doing much in class because she got bumped into unexpectedly and her hip was hurting. I asked what happened and she told me that she was at the store and a hurried man accidentally bumped into her (with hard force). She said that SHE DID NOT FALL but her hip was sore.
I asked her to think about what she just said. She had prevented a fall by applying the training skills we had covered the second week of class. She smiled and said, "yeah, I did prevent a fall, didn't I?". YAY!
Strength, flexibility, endurance and balance training. Four important components of a fall prevention program. Join me at home in strengthening and stretching exercises with my Take 5 to Exercise DVD series or if you're in Sacramento, join me in one of my community-based balance and mobility training programs. YOU CAN DO IT.
The Fall Prevention Lady
One 85 year-old lady increased her dynamic balance and agility score by 3 seconds! Translated into understandable terms, she was able to get out the chair and walk around a cone quicker, more balanced and with more confidence that she could 4-weeks ago. Balance and agility require specific training to improve.
Another skill needed to prevent falls in everyday life is the ability to react to unexpected pushes, like when someone or something bumps into you. Case in point; on the last day of class, the lady mentioned above came in, sat down and told me she probably wouldn't be doing much in class because she got bumped into unexpectedly and her hip was hurting. I asked what happened and she told me that she was at the store and a hurried man accidentally bumped into her (with hard force). She said that SHE DID NOT FALL but her hip was sore.
I asked her to think about what she just said. She had prevented a fall by applying the training skills we had covered the second week of class. She smiled and said, "yeah, I did prevent a fall, didn't I?". YAY!
Strength, flexibility, endurance and balance training. Four important components of a fall prevention program. Join me at home in strengthening and stretching exercises with my Take 5 to Exercise DVD series or if you're in Sacramento, join me in one of my community-based balance and mobility training programs. YOU CAN DO IT.
The Fall Prevention Lady
Friday, August 26, 2011
Fall Prevention buzz word of the day...
SARCOPENIA.
Sarcopenia is the natural loss of muscle mass associated with the aging process. This muscle loss begins approximately at the age of 30. The rate of muscle decline is estimated to be 5% per decade and since sarcopenia is exasperated by inactivity, this loss of muscle mass accelerates to as much as 20% per decade after the age of 70. The good news is sarcopenia can be slowed by participating in a consistent exercise program such as Take 5 to Exercise.
Loss of lean muscle mass is the number one threat to an older adult's independence is a fall. Take 5 to Exercise is a fall prevention exercise DVD series designed to reduce the risk of a fall by guiding the viewer through seated stretching and strengthening routines. The Fall Prevention Lady, Kelly Ward, is a personal trainer and balance and mobility specialist who explains why specific exercises are important and demonstrates proper form.
There are two days of strengthening routines in the Take 5 to Exercise series. The exercises are easy to follow along with and a resistance band is included with the purchase of any Take 5 for Strength DVD and the Complete week of exercise routines. The best news is it's never too late to fight sarcopenia. You can get stronger, you can reduce the risk of a fall, you can remain independent.
Click HERE to order.
Sarcopenia is the natural loss of muscle mass associated with the aging process. This muscle loss begins approximately at the age of 30. The rate of muscle decline is estimated to be 5% per decade and since sarcopenia is exasperated by inactivity, this loss of muscle mass accelerates to as much as 20% per decade after the age of 70. The good news is sarcopenia can be slowed by participating in a consistent exercise program such as Take 5 to Exercise.
Loss of lean muscle mass is the number one threat to an older adult's independence is a fall. Take 5 to Exercise is a fall prevention exercise DVD series designed to reduce the risk of a fall by guiding the viewer through seated stretching and strengthening routines. The Fall Prevention Lady, Kelly Ward, is a personal trainer and balance and mobility specialist who explains why specific exercises are important and demonstrates proper form.
There are two days of strengthening routines in the Take 5 to Exercise series. The exercises are easy to follow along with and a resistance band is included with the purchase of any Take 5 for Strength DVD and the Complete week of exercise routines. The best news is it's never too late to fight sarcopenia. You can get stronger, you can reduce the risk of a fall, you can remain independent.
Click HERE to order.
Wednesday, August 10, 2011
Frail elders in Sacramento fall prevention class show significant improvements
Even the oldest of the old can benefit from a fall prevention exercise program. In a class where the average age was 88 and most were living with multiple chronic conditions, everyone demonstrated improvement in fall-related fitness parameters after participating a 5-week balance and mobility training program.
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.
Listen to her numbers....
The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.
The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.
Listen to her numbers....
- She increased her lower body flexibility by 6.5 inches
- She increased her lower body strength by being able to get out of the chair 7 times using her hands compared to ZERO at pre-test
- She improved dynamic balance by being able to get up and walk around a cone 4.8 seconds faster!
Amazing. This lady is so grateful for this class and I am so grateful she was in the class.
The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.
The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!
Monday, August 8, 2011
Person living with disability praises benefits of fall prevention exercise
At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.
Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.
One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.
Tuesday, July 19, 2011
Kelly Ward's Fall Prevention workshop @ Resources for Independent Living...
As the Fall Prevention Lady, I love educating people about increasing fall risk factors and demonstrating effective fall prevention exercises. I was thrilled when fellow Northern California Fall Prevention Coalition member Tommy Yang of Resources for Independent Living (RIL) asked me to do a fall prevention presentation at his facility.
Although I designed and present a 3-hour interactive workshop for the City of Sacramento's 50+ Wellness grant program, Stand UP to Falls, I can customize the length of my presentation to meet the needs of the audience and facility. In this one-hour workshop for the RIL, I talked about fall risk factors and the components of an effective fall prevention exercise routine.
If you are interesting in a fall prevention workshop at your facility, please contact me! Fall Prevention Week is quickly approaching and I would love to educate your residents about fall risk factors, demonstrate fall prevention exercises and facilitate individualized compliance!
info@thefallpreventionlady.com
Take 5 to Exercise each day!
Although I designed and present a 3-hour interactive workshop for the City of Sacramento's 50+ Wellness grant program, Stand UP to Falls, I can customize the length of my presentation to meet the needs of the audience and facility. In this one-hour workshop for the RIL, I talked about fall risk factors and the components of an effective fall prevention exercise routine.
If you are interesting in a fall prevention workshop at your facility, please contact me! Fall Prevention Week is quickly approaching and I would love to educate your residents about fall risk factors, demonstrate fall prevention exercises and facilitate individualized compliance!
info@thefallpreventionlady.com
Take 5 to Exercise each day!
Thursday, June 23, 2011
Progressively challenging exercise program improves balance
Teaching community-based classes, I work with people of different fitness levels and physical abilities. These differences are especially evident with the older population since aging is a unique process for each of us and no two people are the same. What we are living with today is a combination of different genetics, daily choices and lifelong habits. Regardless of where you come from, I am here to help you reduce the risk of a fall now and in the future!
In spite of this individuality, I firmly believe that everyone can benefit from starting with the basics since proper movement starts with proper form. In actuality, most movement dysfunction and mobility limitation is the result of years of compensation. For example, an 82 year old person who twisted her ankle when she was 8 years old but didn't go to the doctor has been compensating for that lack of flexibility for 74 years! Now her knee and hip hurt and she is high fall risk.
The bad news is fitness and wellness were not popular in the good 'ol days. The good news is the prevention of disease and disability is finally gaining national recognition. Fitness and rehabilitation professions have progressed and there is so much knowledge about the human body that was unknown 10 years ago. It might be too late prevent a chronic disease but it is never too late to learn how to manage a condition and improve one's well being.
The FallProof™ balance and mobility training program starts with the basics and progressively challenges the systems involved in balance. For this reason, I close enrollment after the second class. I build upon training concepts so if a person misses forward step strategy, it is not safe to teach her/him the backward step strategy. If a person is not competent at the beginner level skills, then it is not safe for her/him to advance to the intermediate level of training.
The bottom line: Each of us has different physical abilities and challenges. It is important to respect these limitations and understand that not everyone will improve at the same rate. Whatever the circumstance, safety is always, always, always the primary concern. Be patient, be safe and progressively challenge balance skills at the rate that is appropriate for YOU. Start with a basic seated exercise routine, Take 5 to Exercise, and begin the best journey of your life!
In spite of this individuality, I firmly believe that everyone can benefit from starting with the basics since proper movement starts with proper form. In actuality, most movement dysfunction and mobility limitation is the result of years of compensation. For example, an 82 year old person who twisted her ankle when she was 8 years old but didn't go to the doctor has been compensating for that lack of flexibility for 74 years! Now her knee and hip hurt and she is high fall risk.
The bad news is fitness and wellness were not popular in the good 'ol days. The good news is the prevention of disease and disability is finally gaining national recognition. Fitness and rehabilitation professions have progressed and there is so much knowledge about the human body that was unknown 10 years ago. It might be too late prevent a chronic disease but it is never too late to learn how to manage a condition and improve one's well being.
The FallProof™ balance and mobility training program starts with the basics and progressively challenges the systems involved in balance. For this reason, I close enrollment after the second class. I build upon training concepts so if a person misses forward step strategy, it is not safe to teach her/him the backward step strategy. If a person is not competent at the beginner level skills, then it is not safe for her/him to advance to the intermediate level of training.
The bottom line: Each of us has different physical abilities and challenges. It is important to respect these limitations and understand that not everyone will improve at the same rate. Whatever the circumstance, safety is always, always, always the primary concern. Be patient, be safe and progressively challenge balance skills at the rate that is appropriate for YOU. Start with a basic seated exercise routine, Take 5 to Exercise, and begin the best journey of your life!
Tuesday, June 21, 2011
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!
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!
Friday, May 13, 2011
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!
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!
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
Thursday, January 27, 2011
Fall prevention consultant for hire!
I have been busy doing fall prevention exercise workshops and demonstrations these past few weeks due to the professional networking I had done the months prior. It's amazing but each day, there seems to be another opportunity for me to do SOMETHING to increase awareness of fall risk factors.
Yesterday, I met with Kristin Jordan, founder of Serving Our Seniors, and had a wonderful discussion about the need for fall prevention education, particularly increasing the awareness of the link between exercise and reduced fall risk. I remember the first focus group during my internship at the Area 4 Agency on Aging and discovering that MOST people do not equate exercise with fall prevention! I was shocked!
The reason I'm shocked is because I have been studying fall prevention exercises since 2006. Basically, I live, breath and eat the four components of a fall prevention exercise program daily! I have been studying the "prevention-based" approach to wellness since 1991 so I realize that the choices I make today will impact my life in the future; whether that is tomorrow, 5 days, 5weeks, 5 months or 5 years from now.
It is probably safe to say that every research study that considers the effect of exercise versus no exercise prove the need for daily activity in order to remain functional. When considering exercise and fall prevention, persons who engage in activity are less likely to fall than those who do not exercise.
Please remember that it's never too late to benefit from a consistent exercise.
The choices you make today will impact your life tomorrow.
I am available for hire:
The Fall Prevention Lady
Choose to do something good for yourself today.
Order your Take 5 to Exercise series today.
Yesterday, I met with Kristin Jordan, founder of Serving Our Seniors, and had a wonderful discussion about the need for fall prevention education, particularly increasing the awareness of the link between exercise and reduced fall risk. I remember the first focus group during my internship at the Area 4 Agency on Aging and discovering that MOST people do not equate exercise with fall prevention! I was shocked!
The reason I'm shocked is because I have been studying fall prevention exercises since 2006. Basically, I live, breath and eat the four components of a fall prevention exercise program daily! I have been studying the "prevention-based" approach to wellness since 1991 so I realize that the choices I make today will impact my life in the future; whether that is tomorrow, 5 days, 5weeks, 5 months or 5 years from now.
It is probably safe to say that every research study that considers the effect of exercise versus no exercise prove the need for daily activity in order to remain functional. When considering exercise and fall prevention, persons who engage in activity are less likely to fall than those who do not exercise.
Please remember that it's never too late to benefit from a consistent exercise.
The choices you make today will impact your life tomorrow.
I am available for hire:
- Fall prevention workshops
- CEU train-the-trainer in-services
- Fall prevention group exercise classes
- One-on-one training
The Fall Prevention Lady
Choose to do something good for yourself today.
Order your Take 5 to Exercise series today.
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
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