You mean all I have to do to move better is stare at my finger?

I'm teaching my third "Brains and Balance Training with Coach Kelly" session at The Retreat in a Del Webb community.  As with all my classes, I love getting to know the participants, their struggles, their strengths and mostly watching their balance improve.

In this class, I'm blessed to have an older couple in their early 90s.  My youngest participant is 66.  That's quite an age span as well as a difference in ability levels but that's the challenge facing older adult fitness instructors like myself.  Having different ability levels in one class is definitely a challenge but this is a manageable class size and overall, everyone is near the same ability.

Brain-based training is definitely trending right now; anything "neural" is a hot item due to the science of neuroplasticity.  Neuroplasticity proves that the brain can change and adapt to become more efficient.  The question is HOW do I train the brain's neuroplasticity?    As an Exercise Therapist and Brain Practitioner, I use proven methods to 'reduce threat' to the brain for improved performance.

After two weeks of brain-based training, the entire class is doing amazing, especially the older couple.  I love when people come to my presentations and are 'dis-believers"or 'naysayers'.  I love it because change happens at the speed of the nervous system (immediate) so when I have them do a vision drill and then reassess, they cannot believe the difference!

The other day in class,  Bob, my 91-year old participant, said rather loudly, you mean to tell me that all I have to do to move better is stare at my finger?  We all laughed and said, yep!  The power of  visual input is beyond amazing.  My tag line, "it's not magic, it's neuroscience" is true.  It's absolutely amazing to see how the body responds after a 'high payoff' drill.

Another gentleman, age 66, chimed in, "I was a total disbeliever until we did the pencil push-ups; now I believe what you're teaching".  Another gentleman, age 83, said, "I consider myself logical, even linear in thought but I do not understand how this is happening so I"m just going to trust you Kelly" and then he smiled.

That's golden to me!  Trust me friends, this is good.  This is real good.  I've pretty much dedicated my entire life to improving balance and reducing falls among older adults because there is hope; movement is life.  As an evolving neuro-practitioner, I am even more passionate about sharing the techniques I've learned about the brain and improving movement, balance and vision while reducing pain.

I'm not going to change who you are.  Brain training doesn't make you a different person but it does help you gain control over your body and mind which only helps you live better longer!

Older adult personal fitness clients increase strength and lose body fat!!!

As you may or may not be aware, I am a "Movement Re-Educator".  In other words, I help people break poor movement habits and re-learn how to move more efficiently.  When your body moves "efficiently", more muscle fibers are working and daily tasks require less effort.  Less work means you feel better, have more energy, and reduce your risk of a fall.   Not to mention, burn more calories which means you can occasionally indulge without guilt!

I work part-time at 24 Hour Fitness in Gold River, CA to help people of all ages reach their fitness goals.  Most of my clients are mid-60s and older and are dedicated to living life at it's fullest!  Everyone has different goals but the majority want to increase strength, improve balance, reduce pain and just feel better!

This week, I re-tested two clients to see if their workouts are helping them reach their goals.
Client #1, a 65-year old woman, lost a total of 4 inches of fat, mostly around her belly button and 2 inches below her belly button!!!!  Woo-hoo!  She met with me consistently twice a week for 6 weeks.

Her body is not only tighter but she is also moving better.  Even though she is on her feet all day at work, she reports less pain and her customers are starting to comment on how much younger she looks and asking how much weight she's lost.

Client #2 is an 82-year old gentleman who was 'sedentary' for about a year and hates getting old!  He is a former athlete and has always been "on top of his game" however persons in their 80s lose muscle mass much quicker than younger peers.  Even though he only came to see me once a week, he lost 3% body fat and reports that he "sees muscle definition again" in his thighs (our fall prevention muscles).  He did 2 more chair stands in 30 seconds and gained 1 inch in lower body flexibility.   Way to go, Bob!!!

I hope that you truly understand that it's never too late to improve your fitness; strength, balance, flexibility and endurance, not to mention your posture!  The first, and most important, step is to learn what you need to do and then get active.

If you're in the Sacramento region, I invite you to attend one of my Fall Prevention 101 workshops or enroll in one of my FallProof™ balance and mobility training sessions.  I offer them monthly at FIT4U in Carmichael, CA.  Visit my website: www.thefallpreventionlady.com for schedules.
If you prefer 1:1 training, come see me at 24 Hour in Gold River.

If you're not close to me, be patient!  I am developing an internet-based program that you will be able to follow in the comforts of your home so you can stay at home!!!

ASA's Annual Conference in San Diego

Here I am in San Diego for the American Society on Aging's Annual Conference.  This year's theme is "Aging in America".  I love conferences because you have access to the best in the field and there is so much to do that the hardest part is deciding which workshop to attend!

In addition to expert keynote speakers, there are dynamic leaders hosting general sessions and 60-minute workshops.   Innovative researchers display their work on poster boards and big companies exhibit their products in the exhibitor hall.

As the older adult population explodes, it is a well-known fact that providers need to collaborate in order to meet the changing needs of the boomers.  Competitors are now partners and sharing best practices is helpful to everyone, including the client.  Tonight there are roundtable discussions to promote the exchange of ideas to better serve our aging clients.

I will be hosting the "Muscles and Senses; Fall Prevention 101" roundtable discussion to help providers build their own community-based fall prevention concierge or a group of professionals to have as referrals when needed.   Fall Prevention researchers have demonstrated that one must take a "multifactorial" approach to the prevention of falls.  In other words, eliminate as many fall risk factors as possible is the best way to remain safe.  I hope to educate about fall risk factors and then brainstorm with the group about possible partners and connections for older adults.

I have said it before and I'll say it again; "It takes a village to raise a child but it takes a community to prevent a fall".  I hope that tonight's roundtable discussion promotes community collaboration and partnerships. 

The Fall Prevention Lady
Kelly Ward

Fall Prevention professionals please give credit when due; it's only write

I've written about PLAGIARISM before and I will continue to write about it because USING PEOPLE'S WORK WITHOUT CITING THEIR HARD WORK or so much as mentioning their name in the article is something that bothers me.   It's disappointing when people claim to be "professionals" and stoop to these low levels.

As a health professional who researched and wrote a 121-page thesis for my graduate degree and applied years of hands-on experience to write "The Complete Guide to Fall Prevention", I have been taught to CITE SOURCES OF INFORMATION.   It's professional.  It's the law.  It's called integrity.

Unfortunately, there are unprofessionals who think it's fine to "use" seminar titles, philosophical approaches and workshop content without so much as saying, "I learned this from so and so, or "The Fall Prevention Lady spoke about this...", etc.

In the Fall Prevention world, the message is the same; we all want to prevent falls in our aging population.  All I'm asking is that these different "messengers" stand up and cite their sources.   As for me, I will continue to openly cite the sources of information when I give workshops and train-the-trainer workshops.  It's only write. 

The REAL Balance Manual

Plagiarism.   1. the verbatim copying or imitation of the language, ideas, or thoughts of another author and representing them as one’s own original work.

Noun

1.

plagiarism - a piece of writing that has been copied from someone else and is presented as being your own work.

I am the Fall Prevention Lady and my work and creativity from my book, The Complete Guide to Fall Prevention™,  has been plagiarized by Mike Ross, author of The Balance Manual.   He is using my hard work and creativity for his own marketing and sales.  He has added aspects from my book such as how to get up from a fall and upper body strengthening exercises among other things. 

This is absolute crap.   I am not the best at online marketing so I have to sit here and witness this total lack of integrity because the legal repercussions of online plagiarism are not in favor of the original author (ME).  

It's funny but years ago when I was developing my Take 5 to Exercise fall prevention DVD series, I went to an online marketing seminar.   Mike Ross was there.  The leader of the seminar acknowledged the fact that online plagiarism is rampant and there is nothing a person can do about it.    In fact, he encouraged the use of other people's marketing tactics even to the point that angry responses (such as this blog) can be used to boost sales.    Damned if I do and damned if I don't.

What can I do about online plagiarism?  Nothing because the repercussions are minimal.  It's ok, my God is a God of justice and there will be consequences for this lack of integrity.  The money may be good now but there will be cost for using my creativity and hard work.

So here's the bottom line, The Fall Prevention Lady is a balance and mobility expert who wrote a book, The Complete Guide to Fall Prevention, based on years of experience and research.   I am not an online marketer.  I do not plagiarize people's work. 

If you want to reduce the risk of a fall while improving your balance, order my book.
 CLICK HERE

Plagiarized,
The Fall Prevention Lady

Fall prevention and balance training at Davis Senior Center

As the Fall Prevention Lady, I love giving presentations to groups of older adults because my workshop offers a fresh perspective on the prevention of falls.  I have been studying falls among the the aging population and balance training exercises since 2006.   In that time,  I have read the best of the best fall prevention research and attended some of the best personal fitness training workshops in the country.

As a result, my approach to fall prevention has evolved over the years.  I no longer baffle people with my brilliance but offer an educational presentation that is easy to understand and apply to personal situations.   Aging is unique to each of us and we all have experienced different situations and live with different challenges. 

Today I met with the director of the Davis Senior Center in Davis, California about offering a workshop and balance training there in the fall.  (No pun intended).  The Davis Senior Center is an active hub in the small town and the older adult population is educated and active.  I have had several class participants travel from Davis to Sacramento to attend my fall prevention 101 workshops and balance training classes so it would it would be great to introduce myself and my classes to the seniors in the city of Davis.

Planting seeds, networking, spreading the word about the prevention of falls,
The Fall Prevention Lady

#1 side effect of most medications and fall risk

If you guessed, "Dizziness", you are right!  Unfortunately, if the medication doesn't make you dizzy, it may cause drowsiness, light-headedness, nausea or fatigue.  Obviously, these side effects increase the risk of losing your balance and if you're taking more than one medication, the risk of falling increases proportionately. 

This dilemma puts older adults in a Catch-22 situation; you need the medication to manage a disease condition but the medication increases the risk of a fall.  The solution?  Fall prevention researchers encourage people to get educated about the medications they are taking and how each drug affects your body.  

It's also good to know how the drug interacts with other medications you are taking and the foods you eating.  Some medications may cancel out the desired effects of another while some drugs can enhance the effects of others.  If you are getting your prescriptions from more than one pharmacy, take all your medications to ONE pharmacist and ask about drug-drug interactions. 

Similarly, some foods can cancel out the desired effect of certain medications.  For instance, grapefruit juice can significantly change the body's ability to breakdown some medications.  A common drug that is affected by grapefruit juice is LIPITOR.   For more common grapefruit-drug interactions visit this link:  CLICK HERE. 

 Get educated about what you are taking and how the drug affects you.  Learn about drug-drug interactions and food-drug interactions.   A great online resource is http://drugs.com

Check out my book, "The Complete Guide to Fall Prevention™" to learn about other medication management tips to reduce the risk of a fall. 

Increasing your awareness,
The Fall Prevention Lady

Northern California Fall Prevention Coalition planning meeting

It's that time again!  Time to begin preparing for the third week in September.  What is the third week in September?  It's officially Fall Prevention Week! As a member of the Northern California Fall Prevention Coalition, I am excited about our third annual community event to raise awareness of falls and what people can do to prevent falls.


The Area 4 Agency on Aging is the organizing body and partners with Kaiser of South Sacramento, Eskaton,  City of Sacramento, County of Sacramento, Adult and Aging Commission, Senior RSVP program, Resources for Independent Living, and yours truly, The Fall Prevention Lady™!  This year, a representative from Phillips lifeline has joined the local forces of fall prevention.

At our first meeting, we talked about possible themes and came up with some great ideas.  Without divulging our deepest secrets, I can tell you that a person has to take responsibility for his/her well-being in order to prevent falls.  Take action.  The active way to prevent falls begins with education.

In my book, The Complete Guide to Fall Prevention™, I educate you about fall risk factors you can control and those you can't.  Once you are aware of the difference, it's up to you to change what you can to prevent falls.  Order my book to take action now!

I will be offering balance and mobility screenings again this year but my team of volunteers will be better equipped to talk to senior participants about the relevance of the testing results and fall risk.  A Kaiser Physical Therapist will be available for more in-depth consultations.   

This is going to be a great event.  I am looking forward to working with professional to educate the public about falls and how to reduce the risk of a slip, trip of fall.

Educate.  Demonstrate.  Facilitate.
The Fall Prevention Lady

Afterwaves of instabilty and doubt

No doubt about it, falls among the older adult population are a serious problem.   Not only are there more people getting older but the physical, emotional and financial consequences can be devasting.  Falls are the leading cause of accidental death and non-fatal injuries for those over 65 and falls are the leading cause for emergency room visits for the same age group.


A person who falls and doesn't require hospitalization is fortunate however that doesn't mean everything is going to be hunky dory after the fall.  Emergency rooms treat and release.  There are no take home instructions to help prevent another fall, no guide to explain what may have caused the fall and if a person lives alone, no reassurance that things will get better.

The other week a client fell at 5 am while getting up to go to the bathroom.  She lives alone but luckily her medical alert system alerted the fire department.  They took her to the ER to treat minor cuts on her arm and she was released several hours later. 

After resting a few days, she wanted to resume training.   During our first 'after fall' visit, she told me she was still "shook up" and still felt "shaky".  She was concerned because she is used to quickly bouncing back after any type of injury.  I reminded her that she is over 85 years old and the body takes longer to heal. 

I also told her that a fall is a traumatic event regardless of age.  The older you are, the more traumatic the fall can be.   Similar to an earthquake,  after a person falls there are after-waves that shake your stability and after-thoughts that crumble your confidence.  

What can you do to treat these after-shocks if you fall? 

1. Rest and let your body recover
2. Do what stretches you can do during this period (Basic 5 Stretches)
3. Realize that accidents happen.  Read my book to identify what may have caused you to fall
4. Continue with balance training and fall prevention exercises
5. Believe in yourself and your body's ability to improve

You may have to go back to the basics of fall prevention exercise and do some of your routine while seated but do something!  Otherwise your body will get stiff and sore.  Do exercises that you can successfully complete to increase your confidence.   Do NOT compare yourself to before the fall.  You suffered a traumatic event and you are experiencing afterwaves of instability and doubt!

Believe in yourself.  Learn about factors that increase the risk of a fall.  Do exercises designed to keep you balanced, strong and flexible.  Read my book and you will be well on your way to preventing another fall.


PS...my client is doing fine.   Because she exercises regularly, her body is in good shape which quickens the recovery process.  Little by little, she is gaining strength, endurance and confidence.    Remember, it's not how many times you fall but that you pick yourself up and keep going.  Life's a journey, keep on!

2-week balance training refresher course

Balance training takes practice but sometimes life gets in the way and we get busy.  If you don't practice strengthening, stretching and balance exercises regularly, your endurance levels will drop, your strength will diminish and your muscles will get tight.  All this affects your risk of a fall.

I just finished both beginner and intermediate level balance and mobility training sessions at Parkside Community Church and one of my most loyal members is going to France with her granddaughter at the end of June.  She knows that she needs to keep practicing if she wants to enjoy her vacation but she also knows that she won't do the exercises at home.

For this reason, I decided to offer a "2-week refresher course" for any and all participants who have completed my beginner level training.  If you have attended one of my classes, please drop by and refresh your balance skills, connect with old friends and see your favorite instructor!

When:  Tuesday and Thursdays, 1:30-2:30pm
             June 5, 7, 12, 14
Where:  Parkside Community Church
             5700 S. Land Park Drive, Sacramento, CA  95822
Cost:  $8 per class.  You don't have to attend all of the classes.

Make balance training part of your daily routine.  Stop in for a refresher course!  Let's get Joyce to France!

Need to improve your stability? Go to home base!

I want you to think about something.   Where is all your weight when you are "just standing there?  
Do you....

• Shift all your weight to one leg
• Have most of your weight on your heels or on your toes? 
• Are you equally balanced on both feet? 

There's a place I call homebase and this is the safest place to be whether you are sitting or standing.  (Yes, your homebase goes with you when you stand up!).  

Everyone has a homebase and becoming familiar with it can prevent you from falling.  I have written about this "HOMEBASE" in my new book, The Complete Guide to Fall Prevention. 

As a balance and mobility instructor, I have worked with hundreds of older adults and I believe that it is essential that you know where your homebase is and go there everytime you stand up or sit down if you want to improve your stability.

I caught myself when I was washing the dishes this weekend and I couldn't it believe where my homebase was... I was standing off balance.  And I'm the Fall Prevention Lady!

I heard it takes 66 days to form a new habit (it has gone up from the original 3 weeks that it has been for years.  Well, I guess we're a slow learners!  You want to start going to homebase today so you can prevent a fall in the future.  

Yes I want to go to homebase!  Order HERE!

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.

Stretch what you strengthen

In order to remain balanced, a person needs to follow a balanced fall prevention exercise program. That includes:

• Strengthening activities
  
• Flexibility exercises
• Balance training
• Endurance activities
  

I had a 90 year-old participant in my 6-week community-based balance and mobility training class and she increased both her lower body strength and her dynamic balance and agility skills. Unfortunately she did not improve her lower body flexibility but that was because she didn't do the Basic 5 stretches.

Like most older adults, she is concerned about the ability to get out of the chair and her balance. Thus, she practiced her chair stands but didn't do her hamstring stretches! Remember...you have to stretch what you strengthen and strengthen what you stretch!

The Fall Prevention Lady

Another "ahaaa" moment in fall prevention class

As you know, I teach fall prevention exercise classes throughout the Sacramento region. I am currently teaching a balance and mobility training session at Carmichael Presbyterian Church in Carmichael and this small group is thriving! In fact, they are enjoying the training so much that they want to extend the session from the original 4-week session to the 6-week training package.

In today's class, one lady shared two revelations or "A-HAAAAAAA" moments that she had over the weekend. In other words, the light bulb went off and she suddenly understood, very clearly, two concepts that I have been teaching since the first day of class. These moments occur when a person applies the training principles in everyday life. When she/he is practicing what is taught in class.

Her realization was how important it is to pay attention to where she is looking while standing or walking. A person tends to fall in the direction that she is looking so if you are looking down at the ground, your chances of falling down if something unexpected happens (bumped, stumble, trip) are pretty good.

She went on to tell us that she observed people at the park and EVERY SINGLE PERSON was looking at the ground while walking. She noticed people's forward-rounded postures, chins pointing to the ground (or cell phone) and eyes focused on the ground. I'm not saying to ignore the surface you're walking on but there is a research-based training principle that can help you reduce the risk of a fall simply by changing where you're looking.

Postural awareness is a vital component of my balance training and so is multi-sensory training. We are a vision-dependent society when it comes to balance so I strongly recommend you get into a training program that challenges your vision, vestibular and somatosensory systems, if possible. If not, stay tuned...I am creating a new fall prevention product that will benefit everyone!

Her other A-HAAAA moment? Stay tuned. I will discuss that next time.

Once a week vs. twice a week fall prevention training

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

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!

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!

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.

Don't over-think it....

Imagine being faced with your greatest fear every time you took a step. For older adults who have fallen, they are terrified of falling again. Therefore each time a change of position is necessary, the older adult visualizes the worst condition possible; falling to the ground and breaking a hip or hitting her/his head. Paralysis by analysis....

This fear of falling cannot be "shrugged" off or simply forgotten. In fact, this fear becomes a serious condition when it begins to interfere with one's activities of daily living. At first, the older adult does not expose herself to situations that may increase the risk of an accidental fall. In the short-term, this is ok but in the long run, this limited activity does more harm than good because the less a person does, the weaker she becomes. The less a person does, the less confident she is in herself.

The result? A vulnerable older adult who is terrified of falling and thinks this is part of growing older. They believe that weakness is unavoidable and limited to no activity is the only answer. Suddenly they have a serious case of the "I can'ts"... I can't do this, I can't do that. The power of thought is undeniable and the person becomes what she fears...

The good news? DON'T OVER-THINK IT, YOU CAN DO IT. YOU CAN CHANGE!

I have been teaching fall prevention exercises to older adults all over Sacramento and it is a beautiful thing to see a participant shatter the "I can't" belief system. The most common "I can't" that people have overcome is getting out of the chair. After consistent strength and balance training, older adults gain skills necessary to get up from a chair without assistance.

A participant asked me how she was supposed to get up. I told her that she could do it, she's done it before, she knows what to do, she knows how to do it. Don't overthink it... and up she went. Once up, she smiled ear to ear and said you're right, I'm not going to overthink it; I can do it.

Praise God.

All-time record in lower body flexibility improvement....

I just finished teaching a 6-week balance and mobility training program in Elk Grove, CA and the improvements were REMARKABLE. In fact, one lady set an all-time record for improvement in lower body flexibility. On the first day of class, she was only able to come within 9 inches of her toes and on the last day of class, she was able to touch her toes for a 9 INCH gain in lower body flexibility! This 62 year-old lady also significantly increased lower body strength by being able to do four more chair stands in 30 seconds and shaved over half a second off her dynamic balance and agility score.

Everyone is so proud of her; including herself and her husband who was also in the class. This 64 year-old gentleman showed significant improvements as well; increasing percentile rank by 50 percent in both lower body flexibility and dynamic balance and agility while improving lower body flexibility percentile rank 25 percent. This young couple improved so much that they want to continue training to maintain the gains they have made. I recommend they Take 5 to Exercise each day for Maintenance~

Like most of my classes, this was a small group with ages ranging from 62 to 84 years of age. There were two couples; one in their sixties and one in the upper 70s/low 80s. It was interesting to see the healthy competition between the younger couple and the loving encouragement of the older couple as functional fitness levels significantly improved for everyone in the class. The older couple showed significant improvements as well; she improved percentile rank by nearly 50 in all aspects of fitness and he prevented a fall while on vacation by practicing the step strategy to regain his balance.

The other members of class did extraordinarily well, too. This is an active and able group; the exact demographic of the FallProof™ balance and mobility training program. And I now have a record improvement of 9 inches for lower body flexibility. Congratulations, Elk Grove members!